Grounding

5…4…3…2…1

Name 5 things around you

Notice 4 things that are touching you or you can touch

Listen for 3 different sounds

Take in 2 smells

Taste one taste

Think one positive thought

Tense and Release

Take a deep breath, lean back or down in your chair.

Soften your gaze and notice your body.

Where does it feel tight, tense, tingly or fuzzy.

Inhale.

Choose one of those areas to focus on.

Tense all the muscles in that area

Count to 5

Release the muscles and exhale

Take note of the different sensations

Repeat (same area or new one)

Calm and Peaceful Place

Close your eyes or drop your gaze and start to imagine a new space where you feel peace and calm. Breath in. Feel your body relax and start to imagine what is in this imagined space. Start to map it out. What can you see around you? Are there sounds you notice? Smells? What is the temperature like there? Would there be anyone else with you? What does it feel like to be in this place? Be in this space and breath. Cue into the sensations coming up for you. Hold onto that feeling as you gently open your eyes and move through the rest of your day.

Take Note

Feel your feet on the earth

Notice your lungs filling with air

Recognize gravity pulling you to the earth

Recognize living things around you

Listen to music that soothes you

Feel your feet on the earth