Using Your Senses to Find Calm: Simple and Quick Practices

When activated or stressed, leaning into your senses can increase presence in your body and help you feel grounded. Try it for yourself by picking one or two ideas below.

sight
look around; what do you notice?

• Go outside and notice the plants, trees, and colors

• Look at something soothing, like a calming nature scene or your favorite photo

• Close your eyes and visualize a peaceful place

• Name what you see out loud and say its color; orange coffee mug, black phone, green plant, etc.
  
  

sound
from music to nature sounds

• Listen to music or the sounds of nature

• Focus on the rhythm of your breath

• Name what you hear right now

• Listen to a guided meditation on Insight Timer or the Calm App
  
  

touch
feel the sensation of texture

• Hold something comforting, like a soft blanket or your favorite crystal or stone

• Take a warm or cold bath or shower

• Pet and love on your adorable fur baby

• Softly stretch or massage a part of your body; arms, legs, or hands
  
  

smell
explore aromatic smells

• Light a candle with a calming scent like lavender, pine, or chamomile

• Enjoy a cup of tea

• Bake something that makes your home smell delicious
  
  

taste:
play with flavor

• Savor foods and drinks that bring joy, like a favorite snack or tea

• Eat a sweet or sour piece of candy

• Take a moment to notice the flavors and textures