The Somatic Reality Check
A practice to pull your awareness out of your thoughts and back into the present moment.
Use this when you feel: Foggy, spaced out, disconnected, or stuck in your head.
How to Use This Practice
This practice uses your five senses to anchor you in the "here and now." It's especially powerful when you feel anxious or dissociated.
The Pattern:
Name:
5 things you can SEE
4 things you can FEEL
3 things you can HEAR
2 things you can SMELL
1 thing you can TASTE
Why It Works:
It forces your brain to redirect resources from internal worry loops to external, neutral sensory input. This interrupts the cycle of anxiety and brings you back to the safety of the present moment.
Guided Audio Transcript
"Hello. This is a three-minute practice to reconnect with the present moment. Use it when you feel disconnected or stuck in your head. You can do this anywhere—while walking, sitting, or standing.
Wherever you are, take one soft breath. First, feel your feet on the floor. Press down gently. Notice the support beneath you.
Now, look around. Name five things you can see. They can be ordinary—a light switch, a speck on the floor, the color of the wall. Just name them silently. [Pause]
Now, shift to touch. Find four things you can feel. The texture of your shirt, the chair under you, your feet on the floor, the air on your skin. [Pause]
Next, listen. Identify three things you can hear. The hum of a fan, distant traffic, the sound of your own breath. [Pause]
Now, bring your attention to smell. Notice two things you can smell. If you don't smell anything, that's okay—notice the scent of the air itself. [Pause]
Finally, bring awareness to taste. Find one thing you can taste. Maybe the aftertaste of a drink, or just the neutral taste in your mouth. [Pause]
Take one more deep breath together, feeling more present and grounded here in this room.
Gently return your full awareness back. This practice is always available to bring you back to the present. Thank you."
Want to Go Further?
Deepen Your Somatic Awareness:
Take the Quiz: Discover your unique Nervous System Fingerprint.
Build a Practice: Develop deeper body awareness with the Full System Diagnostic.