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