phase 2 activity: grounding with the 5 senses

One of the most important—and often overlooked—parts of EMDR therapy happens before any trauma memories are processed. This stage, known as Phase 2, is all about building safety, stability, and trust in your ability to stay present.

For many people with trauma or PTSD, the nervous system learned to stay on high alert. Phase 2 helps gently teach your body that it’s possible to feel grounded again. One of the most effective tools we use during this phase is 5-senses grounding.

What Is Phase 2 of EMDR?

Phase 2 is the Preparation Phase of EMDR. Its purpose is to help you develop skills that allow your nervous system to regulate distress so trauma processing doesn’t feel overwhelming.

During Phase 2, you might:

• Learn grounding and calming strategies

• Practice noticing the present moment

• Build a sense of internal safety and control

• Strengthen your ability to return to calm after stress

These skills are not “extras”—they are essential. They help ensure EMDR is done safely and at a pace your nervous system can tolerate.

Why Grounding Matters in Trauma Therapy

Trauma often pulls attention away from the present moment. You might feel detached, frozen, anxious, or suddenly transported back into past experiences. Grounding helps anchor you in now—where you are safe.

Grounding through the senses works because it engages parts of the brain responsible for awareness, orientation, and regulation. When your senses are activated intentionally, your nervous system receives the message: “I am here, and I am safe.”

The 5-Senses Grounding Activity

This exercise can be practiced in therapy sessions and at home. You don’t need to do it perfectly—simply noticing is enough.

1. Sight — What can you see?
Look around and name 5 things you can see. They can be small or large, near or far. Try to notice colors, shapes, or light.

2. Touch — What can you feel?
Notice 4 things you can physically feel. This might include your feet on the floor, the chair supporting you, the temperature of the air, or the texture of your clothing.

3. Sound — What can you hear?
Identify 3 sounds. They might be close by or in the distance. There’s no need to judge them—just notice.

4. Smell — What can you smell?
Notice 2 scents. If you don’t detect any right away, you can name familiar or comforting smells you enjoy.

5. Taste — What can you taste?
Name 1 thing you can taste, or notice the sensation in your mouth. You can also imagine a favorite or soothing flavor.

Take a slow breath after completing the exercise and notice any shift in your body, even if it’s subtle.

How This Fits into EMDR Therapy

In EMDR Phase 2, grounding activities like this one are practiced repeatedly so they become familiar and accessible. When trauma processing begins later in therapy, these skills help you stay oriented, present, and connected to the current moment.

If distress increases, grounding allows you to pause, regulate, and regain a sense of control—an essential part of trauma healing.

You Don’t Have to “Feel Calm” for Grounding to Work

A common misconception is that grounding should immediately make everything feel better. In reality, grounding is about staying connected, not forcing calm. Even noticing discomfort while staying present is a powerful step toward healing.

With practice, these skills become easier and more effective over time.

Building Safety Is Part of the Healing

Phase 2 of EMDR is about teaching your nervous system that safety is possible again. The 5-senses grounding activity is a simple but powerful way to remind your body that the present moment is different from the past.

If you’re beginning EMDR or considering it, know that this phase exists to support you—every step of the way.