WithinWell

Orienting Response (Trauma Grounding)

A grounding technique that uses slow environmental scanning to calm the nervous system and bring you back to safety

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Instructions

  1. 1Sit or stand in a comfortable position
  2. 2Keep your head still and slowly move only your eyes
  3. 3Look around the room very slowly, taking in details
  4. 4Name 5 things you can see (colors, shapes, objects)
  5. 5Notice their textures, colors, and positions
  6. 6Name 4 things you can touch around you
  7. 7Name 3 things you can hear
  8. 8Name 2 things you can smell
  9. 9Name 1 thing you can taste
  10. 10Notice how your body feels more grounded and present

Real-Time Visual Guidance

Real-time guidance through each step of this practice

The Science Behind This Practice

Developed by Dr. Peter Levine as part of Somatic Experiencing therapy, the Orienting Response activates the neocortex (rational brain) to override the limbic system (emotional brain) activation. When we slowly scan our environment and name safe, neutral objects, we signal to the nervous system that we are not in danger. This interrupts the freeze/flight/fight response and brings us back to the present moment. Research shows this technique is particularly effective for trauma survivors and those experiencing panic or dissociation.