Let the sounds wash over you and remind you where you are. Do you hear birds? Dogs barking? Machinery or traffic? If you hear people talking, what are they saying? Do you recognize the language? Take a few moments to listen to the noises around you. How does the floor feel against your feet and hands? If you jump rope, listen to the sound of the rope in the air and when it hits the ground. Pay attention to how your body feels with each movement and when your hands or feet touch the floor or move through the air.
Is there a fragrance that appeals to you? This might be a cup of tea, an herb or spice, a favorite soap, or a scented candle. What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt? 7. Notice the rhythm of your footsteps and how it feels to put your foot on the ground and then lift it again. Take a short walkĬoncentrate on your steps - you can even count them.
Think about how it tastes and smells and the flavors that linger on your tongue. Take small bites or sips of a food or beverage you enjoy, letting yourself fully taste each bite. Feel each breath filling your lungs and note how it feels to push it back out. If it helps, you can say or think “in” and “out” with each breath. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue. Pick up or touch items near youĪre the things you touch soft or hard? Heavy or light? Warm or cool? Focus on the texture and color of each item. Does it feel different to switch from cold to warm water versus warm to cold? 2. Does it feel the same in each part of your hand? Put your hands in waterįocus on the water’s temperature and how it feels on your fingertips, palms, and the backs of your hands. These techniques use your five senses or tangible objects - things you can touch - to help you move through distress.
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