Grounding, Focusing, Mindfulness

In my studies, the subject of Grounding Techniques is something that I often come across. I have worked hard over the past year or so to learn about and become proficient in Mindfulness. I’ve heard about it many times throughout my life dealing with mental health and addictions.

I finally decided to try very hard to get serious about it last year, because I felt it would add a lot of strength depth to my recovery. It was one of those things where I knew Mindfulness had great benefit, but I just had remained lazy unmotivated to try to actually put the work in.

So I think I have done well with it. It does take a lot of consistency, and patience to become skilled in mindfulness. A total understanding does not come instantly, but I have become much more in tune with my life, especially, in the real time.

So like I said at the beginning, Grounding Techniques are things I hear about and read about in my journey.

The concept makes sense that those techniques would be a great supplement to mindfulness. Just think about it; grounding techniques can be great aids to us during those times where our mindfulness is having a bad day and we just can’t get in tune with our hour to hour, minute to minute day.

So, when I was doing some studying up on grounding techniques specifically, I came across several techniques that I hadn’t known of before. A few of them in particular I felt could work quite well to get ourselves grounded on those days we just keep losing grip of our mindfulness.

So I wanted to share one lesson I found in particular that is called the “5–4–3–2–1 Technique.” I wanted to give some brief words of my own on it. Also be aware that it is not a lesson that is hard to find, and if you search it by name, you will easily be able to find it.

So, like the name of the technique, starting with the number 5, we take a moment and we stop, breathe, and we look to find focus around a room we’re in. using sight, find 5 things around that room, one by one, and focus on them for a brief moment. Lights, colors, patterns, photos, etc etc.

What are 4 things that we feel? Temperature in the room, cold, warm, how does our clothing feel? Pick something up. Focus on the feeling it gives in your hands.

Can we tune ourselves in and hear and listen for 3 sounds? Car horns outside the window, the heat or air conditioning running, even the sound of rain.

Though some of those are outside the room, they are still sound points that we can put focus on.

Now, number 2. We see that the focus points get a bit easier, to a bit harder. What are two things we smell? It can be our own cologne, the smell of recently polished furniture, or one of my favorites, a candle? Smells may seem more difficult at first, but, with finding that focus, will find us those scents.

Last, for number 1, the exercise says to figure out one thing that we taste. They say you’re allowed to bring some gum or candy into the practice for this. We can also find focus even in things like mouthwash, if we recently happen to use some.

I found much more success in this easy exercise than I thought I did. I am not sure who originally developed it, but after it helped get me quickly back into my mindfulness, I was excited to share this practice I found. It also taught me even more about the practice of mindfulness.

It was a lesson of just how many different ways there are to find our focus. It also shined light onto the fact of just how critical focus can be, in a mindful world.



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Michael Patanella

Michael Patanella

Author, Publisher, and Editor. I cover mindfulness, mental health, addiction, sobriety, life, and spirituality among other things.