Grounding Technique Cards

5-4-3-2-1 Sensory Scan

1. 5 things you can see
2. 4 things you can touch
3. 3 things you can hear
4. 2 things you can smell
5. 1 thing you can taste

Bonus: describe each in te reo Māori to anchor culture.

Tūrangawaewae Visualization

Close eyes. Picture the whenua, marae, or place that gives you strength. Describe:

• Colours / textures
• Sounds (waiata, waves, birds)
• People / ancestors present

Say quietly: "Kei konei au, he taonga au."

Power Breath 4-7-8

1. Inhale for 4 (nose)
2. Hold for 7
3. Exhale for 8 (mouth, "haaaaa")
4. Repeat 4 cycles

Notice shoulders dropping and heartbeat slowing.

Anchor Object Ritual

Carry a small taonga (pounamu, stone, bracelet). When stress hits:

• Hold it and name three strengths you carry
• Remember who gifted or inspired it
• Set an intention: "Ka taea e au."

Cool & Warm Reset

• Hold ice cube / run wrists under cold water for 20 sec
• Wrap in warm scarf / hoodie after
• Notice how temperature shifts your mauri

Useful when panic rises quickly.

Kupu Grounding

• Choose a kupu (e.g., "manawanui, haumaru, rangimārie")
• Whisper it with every exhale for 1 minute
• Picture the kupu wrapping around you like a korowai