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5 Senses Grounding Technique PDF Freebie

Are you familiar with the 5 senses grounding technique to help with emotional regulation and anxiety? This 5 senses grounding technique PDF is a variation for children that can be downloaded for FREE at this end of this post.

It is from the complete 5 4 3 2 1 Grounding Technique – Stay Calm, Stay Safe, Stay Present packet that includes a 5 minute mediation for the children to listen to and guide them on the ability to manage their emotions.

What is the 54321 Method?

Children can use this five senses grounding strategy after they learn and reflect about their five senses – sight, touch, listening, smell, and taste. There are two variations on how you can complete the five senses grounding exercise. The strategy can help children stay calm, stay safe, and stay present to prevent their emotions from escalating.

The 54321 method is a powerful technique that keeps your mind in the present by focusing on the five sense that surround you right now.

How Do You Engage all 5 Senses for Anxiety to Help with Self-Regulation?

One variation on this activity is to do the 5, 4, 3, 2, 1 five senses grounding activity and recognizing the five senses that are immediately present around you at the time a child may be struggling with emotional regulation.

  • Take 5 deep breaths.
  • Look around the room and name 4 things you can see right now.
  • Name 3 things you can touch right now.
  • Name 2 things you hear right now.
  • Name 1 thing you can smell right now.

Favorite Five Senses to Regulation Emotions Activity

Another activity includes the children’s favorite senses. The children will reflect about their favorite things to see, touch, hear, smell and taste. The audio meditation in the complete 5 4 3 2 1 Grounding Technique – Stay Calm, Stay Safe, Stay Present packet takes them through this journey.

  • Take deep breaths.
  • Touch the tip of your thumb and think of something you love to see. Slide your finger up to the tip of your index finger and think of something you love to touch.
  • Slide your finger down and up to the tip of your middle finger and think of a sound you love to hear.
  • Slide to the tip of your ring finger and think of something you love to smell.
  • Slide to the tip of your pinky finger and think of something you love to taste.
  • Finish by tracing over your hand again and say or think “I am calm, I am safe, I am present”.

With practice, this technique can be added to a child’s toolkit to help them stay calm, stay safe and stay present to prevent their emotions from escalating further.

Need More Help?

Do you work with children who have trouble with anxiety, self-regulation or controlling their emotions? This 5 4 3 2 1 Grounding Technique Stay Calm is an excellent resource to add to your toolkit to help children stay calm, stay safe and stay present.

The complete 5, 4, 3, 2, 1 Ground Technique includes 7 worksheet exercises (PDF document) along with a 5 minute audio (MP3) meditation that will be available electronically immediately following payment.

Download your Five Senses Grounding PDF Freebie

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Are you familiar with the 5 senses grounding exercise to help with emotional regulation and anxiety? This 5 senses grounding technique PDF is a variation for children that can be downloaded for FREE at this end of this post. It is from the complete 5 4 3 2 1 Grounding Technique – Stay Calm, Stay Safe, Stay Present packet that includes a 5 minute mediation for the children to listen to and guide them on the ability to manage their emotions.