Reconnect with the present moment—at your own pace

When life feels overwhelming or disconnected, it can help to gently orient to what’s around you. This short grounding practice invites you to notice colour and objects in your environment, offering a way to reconnect with the here and now. It’s designed with care for anyone navigating anxiety, stress, or trauma—and can be adapted to suit your needs.

🕰️ What to Expect

This exercise takes around five minutes and can be done wherever feels safe—at home, outdoors, or during a quiet moment in your day. You’re welcome to pause, skip steps, or adjust the pace to suit your comfort.

🌈 Step-by-Step Guide

1. Settle into your space Begin by finding a position that feels supportive—sitting, standing, or lying down. You might soften your gaze or close your eyes briefly, if that feels okay. Take a slow breath in… and out. Notice any points of contact—your feet on the floor, your back against a chair. Let your body know it’s safe to pause.

2. Notice colour When you’re ready, gently scan your environment. Choose a colour that feels grounding or soothing—perhaps green, blue, or something earthy. Find five things around you that include that colour. Let your eyes rest on each one for a few seconds. With each object, take a slow breath in… and out. If it feels helpful, name the object quietly to yourself.

3. Notice objects Now, look for three objects that feel familiar or comforting. They might be soft, textured, natural, or simply ordinary. As you notice each one, ask yourself: – What does this object feel like? – What do I appreciate about it? You can reach out and touch one if it’s nearby and that feels okay. Let your senses guide you.

4. Return to breath To close, take one final slow breath in… and out. Notice how your body feels now. You’re here. You’re safe. You’re present. If you feel unsettled at any point, it’s okay to stop or shift your focus. You know what works best for you.

💬 Why It Matters

Grounding exercises like this one can help regulate the nervous system, reduce overwhelm, and offer a sense of safety. They’re especially helpful when reconnecting with your body or surroundings feels difficult. You’re invited to use this practice in whatever way supports you.

If you’d like to explore more grounding techniques or incorporate them into your sessions, I’d be glad to support you.