Listen quietly to the room Imagine a favorite smell Touch your hair Inhale fresh air (if available) Listen to someone’s voice Do a grounding “5-4-3-2-1” with senses Sip water slowly Smell lotion Look at a photo Imagine your favorite food Wrap in a blanket Focus on taste of toothpaste/mouthwash Rub lotion into hands Wall push- ups Clap a pattern Humming a song Watch clouds Smell soap Smell coffee Chew gum Group singing Notice silence Chew slowly and notice flavor Run in place Eat candy or sweet slowly Hold something soft (fabric, blanket) Hug yourself Taste something warm (tea, broth, etc.) Smell a washcloth or towel Smell food Savor food slowly Drink tea Feel soap in your hands Smell shampoo Jumping jacks Blow into your hands Look at something calming Progressive muscle relaxation Count shapes in the room Notice patterns Chew a mint Hum a tune Watch nature outside Notice shadows on the wall Sing softly Listen to music Notice clothing colors Notice colors around you Tap a rhythm Hold a cup of water Stretch arms or legs Notice the smell of tea Touch the wall or floor firmly Splash cool water on face Smell paper or book pages Paced breathing (in 4, out 6) Look at artwork or poster Listen quietly to the room Imagine a favorite smell Touch your hair Inhale fresh air (if available) Listen to someone’s voice Do a grounding “5-4-3-2-1” with senses Sip water slowly Smell lotion Look at a photo Imagine your favorite food Wrap in a blanket Focus on taste of toothpaste/mouthwash Rub lotion into hands Wall push- ups Clap a pattern Humming a song Watch clouds Smell soap Smell coffee Chew gum Group singing Notice silence Chew slowly and notice flavor Run in place Eat candy or sweet slowly Hold something soft (fabric, blanket) Hug yourself Taste something warm (tea, broth, etc.) Smell a washcloth or towel Smell food Savor food slowly Drink tea Feel soap in your hands Smell shampoo Jumping jacks Blow into your hands Look at something calming Progressive muscle relaxation Count shapes in the room Notice patterns Chew a mint Hum a tune Watch nature outside Notice shadows on the wall Sing softly Listen to music Notice clothing colors Notice colors around you Tap a rhythm Hold a cup of water Stretch arms or legs Notice the smell of tea Touch the wall or floor firmly Splash cool water on face Smell paper or book pages Paced breathing (in 4, out 6) Look at artwork or poster
(Print)
Listen quietly to the room
Imagine a favorite smell
Touch your hair
Inhale fresh air (if available)
Listen to someone’s voice
Do a grounding “5-4-3-2-1” with senses
Sip water slowly
Smell lotion
Look at a photo
Imagine your favorite food
Wrap in a blanket
Focus on taste of toothpaste/mouthwash
Rub lotion into hands
Wall push-ups
Clap a pattern
Humming a song
Watch clouds
Smell soap
Smell coffee
Chew gum
Group singing
Notice silence
Chew slowly and notice flavor
Run in place
Eat candy or sweet slowly
Hold something soft (fabric, blanket)
Hug yourself
Taste something warm (tea, broth, etc.)
Smell a washcloth or towel
Smell food
Savor food slowly
Drink tea
Feel soap in your hands
Smell shampoo
Jumping jacks
Blow into your hands
Look at something calming
Progressive muscle relaxation
Count shapes in the room
Notice patterns
Chew a mint
Hum a tune
Watch nature outside
Notice shadows on the wall
Sing softly
Listen to music
Notice clothing colors
Notice colors around you
Tap a rhythm
Hold a cup of water
Stretch arms or legs
Notice the smell of tea
Touch the wall or floor firmly
Splash cool water on face
Smell paper or book pages
Paced breathing (in 4, out 6)
Look at artwork or poster
