Grounding techniques help to “ground” us in the present moment.

“着陆技巧”是帮助我们立足眼下的技巧。

“Five senses” is a very simple grounding technique that can quickly brings one back to the here and now.

“五感法”是着陆技巧中非常简单的一种，可以快速帮助我们把注意力带回到此时此刻。

The instruction is fairly self-explanatory:

五感法简单明了：

Identify 1 thing tasted, 2 things smelled, 3 things heard, 4 things touched, and 5 things seen.

明确一种尝到的滋味，两种闻到的气味，三种听到的声音，四种触碰的质地，和五件看到的人事物。

For example, “right at this moment, I taste slight saltiness in my mouth, smell scallion and lemon, hear the sound of the podcast, water boiling, and the white noise of the space; I feel my bare feet touching the wood floor, my hair brushing my shoulder, my glasses resting on my nose, and my hand holding chopsticks; I also can see the cooking stove, a non-sticky cooking pan, a bottle of cooking oil, some sliced ginger, and a water bottle.”

I have been using the English version for a long time and only recently realized there doesn’t seem to be one in Simplified Chinese. I therefore created this worksheet FREE to use.

我使用五感法的英文版很多年，最近才发现似乎没有中文版，就自己做了一个跟大家分享。免费使用！

Do feel free to leave a message to share how it works for you. I hope it helps!

可以留言说说你使用五感法的体验。希望对你有所帮助！