54321 Grounding
54321 Grounding Technique can be used for Mindful walking. This technique will take you through your five senses to help remind you of the present. This is a calming technique that can help you get through tough or stressful situations. Take a deep belly breath to begin. 5 - LOOK: Look around for 5 things that you can see, and say them out loud. For example, you could say, I see trees, branches etc 4 - FEEL: Pay attention to your body and think of 4 things that you can feel, and say them out loud. For example, you could say, I feel my hat keeping my ears warm, i feel cold air hitting my face etc 3 - LISTEN: Listen for 3 sounds. I hear birds singing, I hear trees swaying from the wind etc Say the three things out loud. 2 - SMELL: Say two things you can smell. I smell cold air or I can smell moss. If you can’t smell anything at the moment or you can’t move, then name your 2 favourite smells. 1 - TASTE: Say one thing you can taste. It may be the toothpaste from brushing your teeth, or a mint from after lunch. If you can’t taste anything, then say your favourite thing to taste.
Take another deep belly breath to end While you are out walking, observe the beauty around you. Stop and breath the fresh air