Internal Family Systems (IFS) Therapy Bundle (444 pages)

Example Grounding Practice

Practicing the 5-4-3-2-1 Sensory Exercise

Find Five Things You Can See: "I see a picture frame, a lamp, a book, a window, and a plant." 1. Identify Four Things You Can Touch: "I can feel the fabric of my shirt, the coolness of the table, the smoothness of my pen, and the warmth of my coffee mug." 2. Listen for Three Things You Can Hear: "I hear the hum of the refrigerator, the chirping of birds outside, and the ticking of the clock." 3. Notice Two Things You Can Smell: "I smell fresh coffee and the faint scent of lavender from a nearby candle." 4. Acknowledge One Thing You Can Taste: "I can taste the lingering flavor of my breakfast." 5. Step 5: Reflect on the Practice After practicing the grounding technique, take some time to reflect on the experience. In your journal, write down any insights, feelings, or realizations that came up during the exercise. Consider the following questions: Which technique/s did you use? How did it feel to use this technique? How effective was the technique in helping you feel grounded? How can you incorporate this technique into your daily routine?