5 senses mindfulness is a great way to get grounded in the moment when anxiety or hard emotions flare up. It’s simple, easy to do, and doesn’t require you to be in a special place or have any particular meditation gear.

This grounding technique is particularly helpful for people who struggle with anxiety because it can instantly calm the body, interrupt negative thoughts and emotions and reconnect us with a deeper constant self. It can also help calm fear, a feeling often associated with trauma.

Awakening Awareness: Engaging the 5 Senses in Mindfulness Practice”

It involves intentionally focusing on the sensations of your five senses. You start by isolating one sense at a time. The order doesn’t matter, but you try to notice as much about that sense as you can, such as noticing the color of your surroundings, or the sound of your feet hitting the ground. You then move onto noticing two things you can smell, such as flowers, or a nearby restaurant. Finally, you finish with noticing one thing you can taste, like a sip of water or the flavor of your morning coffee.

You can do this exercise anywhere, anytime, even before a difficult conversation or during your lunch break at work. You can also make it a daily practice by doing it in the morning when you wake up or before bed. Over time, this practice can become a regular anchor for your mental health and can be used to support you when you need it most.