Activities
Countdown Grounding Exercise
Come and join us meditating using this calming countdown.
What are we going to do in this activity?
This is a sensory grounding activity that can help you focus on the present moment by using your 5 senses. If you don’t have 5 senses, you can focus on the ones that work best for you and adjust the steps however you feel most comfortable. The activity can help calm your mind, reduce stress, and make you feel more connected to your surroundings.
Before we start
Find a Comfortable Space
Sit or stand in a quiet, comfortable spot where you feel safe and relaxed. Make sure you’re wearing comfy clothes, and feel free to be barefoot or with socks/slippers, whatever you find cosiest.
Take Deep Breaths
Close your eyes and take three slow, deep breaths in through your nose and out through your mouth. This helps to calm your body and mind.
Lets get started
5
Look Around and Identify 5 Things You Can See
Open your eyes and slowly look around. Name five things you can see in your surroundings. Say them out loud or in your head.
4
Listen for 4 Sounds
Close your eyes again and listen carefully. Identify four different sounds you can hear. It could be the ticking of a clock, a bird outside, or the sound of your breathing.
3
Feel 3 Different Textures
Use your hands to touch three different textures around you. This could be your clothing, a piece of furniture, or the floor. Notice how each one feels—soft, rough, smooth, or hard.
2
Notice 2 Scents
Take a moment to notice two different scents around you. If you can’t smell anything naturally, you can pick up an object nearby and smell it, like a piece of fruit or a pillow.
1
Think of 1 Thing You Like About Yourself
To finish, think of one thing you like about yourself or one positive thing you did today. This will help to end the exercise on a positive note.
You did it !
Remember, take your time with each step and repeat the activity if you find it helpful.
Challenge time
If you’ve completed this activity, and would like to challenge yourself further, you could increase the amount of time taken on each step. You might also try to memorise the 5 things you saw, the 4 things you heard etc….
What two things did you smell?
What was your favourite texture?
What was the loudest noise you heard?
We’ve also created an Extended countdown grounding activity that is a little more challenging – it’s slightly longer and involves different activities. You can find it here
Other activities to try
Body Scan
Take some time to relax and feel calm with a body scan. This activity helps you notice how your body feels, from your head to your toes.
Sensory Exploration
Let’s go on a sensory adventure! This activity is all about exploring different textures, smells, and sounds using items from around your home.
Self-Love
In this activity, you’ll take time to focus on what makes you great and practice showing yourself care and kindness.