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