What is a Senses Grounding Technique? In today’s fast-paced and chaotic world, getting caught up in the whirlwind of thoughts and emotions is easy. Our...
What is a Senses Grounding Technique?
In today’s fast-paced and chaotic world, getting caught up in the whirlwind of thoughts and emotions is easy. Our minds often wander to the past or anxiously project into the future, disconnecting us from the present moment. The constant noise and distractions can overwhelm us, making it difficult to find inner peace and calm. This is where the senses grounding technique or five senses grounding technique comes in. It is a simple yet powerful tool for managing anxiety and stress that can help you bring your focus back to the present, quiet your mind, and find a sense of balance and tranquility.
The senses grounding technique involves using your five senses – sight, hearing, taste, touch, and smell – to anchor yourself in the present moment. By engaging your senses, you can bring your attention away from your thoughts and into the physical sensations of the here and now. The beauty of the senses grounding technique lies in its simplicity and versatility. It can be practiced anytime and anywhere without special equipment or resources. Whether at work, on a crowded subway, or in the comfort of your own home, you can tap into the power of your senses to ground yourself in the present moment.
In this article, we will explore the senses grounding technique and discover how it can help us reconnect with ourselves, reduce stress, and cultivate a more peaceful state of mind. By incorporating these practices, you will not only find relief from stress but also develop a deeper appreciation for the world around you. So, get ready to embark on a journey that will awaken your senses, quiet your mind, and bring harmony back into your life. The path to present moment awareness and inner peace awaits.
The Benefits of the Senses Grounding Technique
The senses grounding technique is a powerful tool for stress relief, emotional sobriety, and improved focus. This technique is especially beneficial for individuals who often feel overwhelmed, have difficulty concentrating, or experience anxiety. This self-help tool can benefit individuals dealing with stress, anxiety, or overwhelming emotions. Here are some of the key benefits of practicing the senses grounding technique:
Stress reduction
The senses grounding technique helps to redirect your focus from racing thoughts and worries to the present moment. By engaging your senses and paying attention to your surroundings, you can effectively reduce stress levels and promote a sense of calm.
Anxiety management
When you feel anxious or overwhelmed, grounding techniques can help ground you in reality. By focusing on the present moment through your senses, you can return from anxious thoughts or future worries and regain control.
Emotional Regulation and Emotional Sobriety
Practicing the senses grounding technique can help manage intense emotions or emotional distress, positively contributing to emotional sobriety. By shifting your attention to sensory experiences, you can build a sense of stability and balance, allowing you to better regulate your emotions.
Increased self-awareness
Engaging your senses in the present moment helps to increase self-awareness by fostering a mindful state. This technique can enhance your ability to observe and understand your thoughts, emotions, and physical sensations, leading to a greater understanding of yourself and your needs.
Distraction from intrusive thoughts
The senses grounding technique can be a useful distraction from intrusive or negative thoughts. By redirecting your attention to sensory experiences, you can disrupt the cycle of rumination and find relief from these intrusive thoughts.
Improved focus and concentration
Regularly practicing the senses grounding technique can enhance your ability to concentrate on tasks and improve overall focus. By training your mind to direct attention to sensory input, you can develop better concentration skills that can benefit various areas of life.
Enhanced relaxation and well-being
Engaging your senses and being fully present in the moment can lead to a deep sense of relaxation and overall well-being. The senses grounding technique can help you feel more connected to your body, surroundings, and the present moment, promoting a sense of peace and tranquility.
Improved problem-solving skills
By grounding yourself in the present moment, the senses grounding technique allows you to think more clearly and rationally. This can enhance your problem-solving abilities, as it helps to alleviate the influence of stress, anxiety, or overwhelming emotions that may hinder your cognitive processes.
When to Try The Senses Grounding Technique
The senses grounding technique can be beneficial in various situations or moments when individuals feel anxious, stressed, or overwhelmed. When faced with anxiety symptoms or experiencing a panic attack, engaging the senses can help individuals shift their focus away from racing thoughts and physical sensations. This technique can provide a sense of grounding and stability by bringing attention to the present moment through sensory observation.
During times of stress, the senses grounding technique can be a powerful means to bring about a sense of calm. It redirects attention away from stressful thoughts and encourages individuals to connect with their immediate surroundings. By immersing themselves in the present sensory experience, individuals can find relief from overwhelming emotions and regain a sense of control.
The senses grounding technique is effective in many common triggers or situations leading to feelings of anxiety or stress. Whether it’s a crowded social gathering, a high-pressure work environment, or even daily life challenges, engaging the senses can help individuals manage these situations better. By focusing on what they see, hear, touch, taste, and smell in the present moment, individuals can bring their attention back to the here and now, reducing the impact of triggers and promoting a more balanced state of mind.
A Step-by-Step Guide to the 5 Senses Grounding Technique
It is all too easy for our minds to become overwhelmed and scattered. That’s why it is helpful to practice techniques to bring ourselves back to the present moment during the times when stress and anxiety take over. Whether you’re struggling with stress, anxiety, or simply need a moment of respite, mastering the five senses grounding technique can be your ticket to a more centered and balanced state of being. So, let’s dive in and discover the power of our senses in grounding ourselves in the present moment.
Step 1: What do you see?
The first step in this process is to ask yourself, “What do I see?” Take a moment to observe your surroundings and describe at least five things you can see. Notice each item’s size, shape, and color and how they relate to the rest of your environment.
This simple exercise helps you be in the moment, and grounded in your surroundings. It takes your attention away from anxious thoughts and redirects it to the physical world around you.
By actively engaging with your visual surroundings, you are able to shift your focus away from anxious feelings and become more connected with the present moment. This technique is particularly effective in breaking the cycle of negative thoughts and providing a sense of calm and stability.
Step 2: What can you feel around you?
The second step of the grounding technique involves focusing on the sense of touch to further anchor yourself in the present moment. By tuning into the physical sensations of your body and the surrounding objects, you can enhance your grounding experience and alleviate anxiety or panic.
Begin by asking yourself, “What can I feel around me?” Take a moment to discern how different parts of your body are feeling. Notice any areas of tension or discomfort and consciously release the tightness in your muscles.
Next, shift your attention to the objects you can feel. For example, run your fingers through your hair and feel its texture. Pay attention to how your shirt feels against your skin, whether it is soft or rough. And as you stand or sit, notice the sensation of the floor beneath your feet—its temperature and whether it is hard or soft.
By actively engaging with the touch sense, you redirect your focus away from anxious thoughts and into the physical world. This technique helps ground you, connecting you with your immediate surroundings and reducing the intensity of anxious feelings. Basically, incorporating touch in your grounding practice is a valuable strategy for managing anxiety and bringing a sense of calmness in times of stress.
Step 3: Do you hear anything?
In addition to focusing on the physical sensations around you, another aspect of the five senses grounding technique is paying attention to the sounds in your environment. Take a moment to listen carefully and notice the different sounds around you.
You may be fortunate to hear calming sounds, such as birds chirping or the gentle breeze rustling through the leaves. These soothing sounds can help create a sense of tranquility and peace within you, further aiding in grounding yourself.
If you have no natural calming sounds, another option is to listen to a calming song or instrumental music. As you immerse yourself in the melody, pay close attention to the various instruments you can hear. Is a soft piano playing in the background, or perhaps a saxophone’s smooth and mellow sound? Identifying the different instruments adds an extra layer of engagement to your grounding practice. By consciously listening to and appreciating the surrounding sounds, you shift your focus away from anxious thoughts and toward the present moment.
Step 4: What can you smell or taste?
In the five senses grounding technique, paying attention to your sense of smell and taste can be highly beneficial in helping to ground yourself and alleviate anxiety. These senses uniquely evoke emotions and improve mood, making them powerful tools in your grounding practice.
One way to utilize smell in grounding techniques is by using calming essential oils. Scents like lavender, chamomile, or ylang-ylang have been known to promote relaxation and reduce stress. Simply inhaling these soothing fragrances can help you establish a sense of calm and stability.
If you don’t have access to essential oils, you can also focus on the surrounding scents. Take a moment to notice any pleasant smells in your environment, such as fresh flowers, a cup of herbal tea, or even the aroma of your favorite snack. These pleasant smells can help divert your attention from anxious thoughts and bring you to the present moment.
Similarly, the sense of taste can also play a role in grounding yourself. A calming beverage like herbal tea or a warm cup of hot chocolate can provide a comforting and soothing experience. Even enjoying a small piece of chocolate or a favorite snack can help redirect your focus and bring a sense of pleasure and enjoyment.
Step 5: Don’t forget to breathe.
Ultimately, focusing on your breath is an essential step in bringing your mind into the present moment and reducing anxiety. Breathing techniques are fundamental to mindfulness practice, allowing you to cultivate a sense of calm and awareness.
To incorporate breathing into the senses grounding technique, start by inhaling deeply through your nose, paying attention to the sensations of the air entering your lungs. Pay attention to the rise and fall of your abdomen as you breathe in and out.
As you breathe, bring awareness to the sounds and smells around you. Notice any gentle sounds, like the rustling of leaves or the hum of a fan. Observe any scents in the air, whether it’s the fragrance of flowers or the aroma of a cup of tea.
Combining your breath with your senses can enhance the grounding experience. During each inhalation, allow yourself to fully take in any pleasant smells or sounds. And during each exhalation, release any tension or stress you may be holding onto. Remember, the breath is always available to you as a powerful tool for managing anxiety and promoting emotional well-being.
Grounding Techniques to Quiet Distressing Thoughts
In the midst of our busy lives, it’s not uncommon for distressing thoughts to creep into our minds. They can cast a dark cloud over our thoughts and emotions, causing us to feel overwhelmed, anxious, or even helpless. When we find ourselves caught up in a storm of negative thinking, it’s crucial to have powerful tools at our disposal to regain control and find inner peace. That’s where grounding techniques to quiet distressing thoughts come in. These techniques help us reconnect with the present moment, quieting our distressing thoughts and finding solace in the here and now.
While the five senses grounding technique is an effective method, several other grounding techniques can provide relief and aid in managing negative thoughts. In this guide, we will explore various grounding techniques, ranging from visualization exercises and breathing techniques to physical grounding techniques. With these techniques in your toolkit, you’ll be equipped to quiet those distressing thoughts and find a sense of calm amidst the chaos.
So, let’s delve into the world of grounding techniques and discover the transformative power they hold in quieting our distressing thoughts.
Different Physical Grounding Techniques
1. Deep Breathing: Take slow, deep breaths, paying attention to the sensation of your breath entering and leaving your body. Feel the rise and fall of your abdomen or chest with each inhale and exhale.
2. Body Scan: Start from the top of your head and slowly move down, paying attention to each part of your body. Notice any sensations or tension you may feel and consciously relax each area as you go along.
3. Progressive Muscle Relaxation: Tense and then relax different muscle groups in your body, one at a time. Start with your toes and work your way up to your head, releasing tension and promoting physical relaxation.
4. Engaging the Senses: Use your senses to ground yourself in the present moment. Notice the feel of an object in your hand, the texture of a fabric, the temperature of the air or a surface, or the taste and texture of a piece of food. Engaging your senses can help bring your focus back to the present moment.
5. Physical Movement: Engage in any form of physical movement that feels good to you, such as stretching, yoga, or walking. Pay attention to your body’s physical sensations and movements, bringing your attention away from distressing thoughts.
6. Touching Grounding: Take off your shoes and stand barefoot on the ground. Feel the texture and temperature of the earth beneath your feet. This technique helps you connect with a sense of grounding and may help decrease anxiety.
7. Cold Water Splash: Splash cold water on your face or take a refreshing shower. The shock of cold water can help bring your awareness to the present moment and provide a cooling sensation that can calm distressing thoughts.
8. Tactile Stimulation: Carry a small object in your pocket, such as a smooth stone or a worry stone, and rub or hold it when you feel overwhelmed. The tactile sensation can provide a comforting and grounding experience.
Remember, different techniques work for different individuals, so feel free to experiment and find the ones that resonate most with you.
Different Mental Grounding Techniques
1. Mindfulness Meditation: Practice being fully present in the current moment without judgment. Focus on your breath, bodily sensations, or the surrounding sounds. This technique helps redirect your thoughts away from distressing thoughts and brings your attention to the present.
2. Counting: Engage your mind by counting either forward or backward. Counting can help divert your attention away from distressing thoughts and bring a sense of focus.
3. Mental Visualization: Imagine yourself in a peaceful and calming environment, such as a beach or a serene garden. Visualize the details of this place, such as the colors, sounds, and smells. This technique helps transport your mind to a more tranquil space and helps quiet distressing thoughts.
4. Self-Affirmations: Repeat positive affirmations or mantras to yourself. These can be simple phrases like “I am calm and in control” or “I can handle this situation.” Affirmations can help shift your mindset and reframe negative thoughts.
5. Thought Labeling: When distressing thoughts arise, mentally label them as “thoughts” or “worry.” This helps create distance between yourself and your thoughts, making them feel less overwhelming and more manageable.
6. Sensory Distraction: Engage your senses in an activity or task that requires focus. This could include solving puzzles, coloring, or playing a musical instrument. You can create mental space from distressing thoughts by diverting your attention to something sensory-driven.
7. Grounding Statements: Remind yourself of the facts and reality of the present moment. Repeat statements like “I am safe,” “This feeling will pass,” or “I have overcome challenges before.” These statements can help ground your thoughts in the current reality and provide reassurance.
8. Gratitude Practice: Focus on the positive aspects of your life by listing things you are grateful for. This can shift your perspective and bring a sense of gratitude and contentment, helping to alleviate distressing thoughts.
Keep in mind that everyone’s mind works differently, so try different techniques to find what works best for you. Combining different mental grounding techniques for a more comprehensive approach may be helpful.
Different Soothing Grounding Techniques
1. Progressive Relaxation: Start by tensing and releasing each muscle group in your body. This technique promotes physical relaxation and can help ease tension and stress.
2. Guided Imagery: Close your eyes and imagine yourself in a peaceful and serene setting. Create vivid mental images of a place where you feel safe and secure, such as a beach, forest, or cozy room. Allow yourself to fully immerse in the details of this calming imagery.
3. Aromatherapy: Engage your sense of smell by using soothing aromas. This can be done through essential oils, scented candles, or natural herbs. Scents like lavender, chamomile, or sandalwood are known for their calming effects.
4. Deep Breathing Exercises: Take slow, deep breaths and place your focus on the sensations of the breath entering and leaving your body. Deep breathing can activate the body’s relaxation response and help alleviate stress and anxiety.
5. Warm Bath or Shower: Indulge in a warm bath or relaxing shower to calm your body and mind. Pay attention to the sensation of the water on your skin and the soothing sound it creates. Use calming bath products or add Epsom salts to enhance the relaxation experience.
6. Nature Connection: Spend time outdoors and connect with nature. Take a walk in a park, sit under a tree, or even just observe the beauty of a flower. Nature has a soothing effect on the mind and can help ground you in the present moment.
7. Light Stretching or Yoga: Engage in gentle stretching exercises or yoga practice to release tension and promote relaxation. Pay attention to the sensations in your body as you move, allowing yourself to fully connect with your physical self.
8. Music Therapy: Listen to calming and soothing music that resonates with you. Choose instrumental or ambient tracks that help create a peaceful atmosphere. Focus on the melodies and let the music guide your thoughts away from distressing feelings.
Remember, grounding techniques can be personalized, so feel free to adapt and modify them to suit your needs and preferences. The goal is to find techniques that bring you a sense of soothing calmness and help anchor your mind in the present moment.
What to Expect After Practicing Senses Grounding Technique
After practicing the senses grounding technique, you can expect a range of positive outcomes and experiences. Firstly, you will notice an increased awareness of your surroundings and the present moment. By engaging your senses, you become more attuned to the details of your environment, such as the vibrant colors, soothing sounds, and comforting textures. Furthermore, this heightened awareness promotes a calmer mindset as you redirect your focus away from intrusive or distressing thoughts.
In addition to a calmer mindset, you will experience reduced anxiety and stress. By grounding yourself in the present moment, the senses grounding technique helps to alleviate the intensity of worrisome thoughts and restore a sense of balance. As a result, you may find yourself feeling more emotionally regulated and better equipped to manage challenging emotions that may arise.
Another benefit of the senses grounding technique is its enhanced mind-body connection. By focusing on sensory experiences, you become more attuned to the physical sensations in your body. This heightened mind-body connection allows a greater understanding of how your body feels and responds in different situations. With this awareness, you can cultivate a deeper sense of relaxation and inner peace.
Moreover, practicing the senses grounding technique can improve focus and concentration. By training your mind to pay attention to sensory details in the present moment, you develop greater concentration skills that can be applied to various aspects of your life. This improved focus helps you stay present and enhances your productivity and ability to engage in tasks with greater clarity.
In conclusion, the senses grounding technique offers a multitude of positive outcomes. From increased awareness and a calmer mindset to reduced anxiety and improved emotional regulation, this technique has the potential to bring about a profound sense of well-being. By nurturing the mind-body connection and fostering better focus and concentration, the senses grounding technique empowers you to navigate life with greater resilience and a deeper appreciation for the present moment.
Final Thoughts
Undoubtedly, the senses grounding technique has the potential to greatly enhance one’s overall lifestyle and well-being. By engaging our senses and immersing ourselves fully in the present moment, we can find a deeper connection with ourselves and the world around us. This practice can help us to stay grounded, centered, and present, ultimately leading to a more fulfilling and meaningful life.
As we navigate the hustle and bustle of modern life, incorporating the senses grounding technique into our daily routines becomes increasingly important. It allows us to pause, take a breath, and truly experience the richness of the present moment. By bringing our attention to our senses – sight, sound, touch, taste, and smell – we awaken our awareness and invite a sense of mindfulness into our lives.
We encourage every one of you to embrace the senses grounding technique and make it a part of your daily routine. Whether it’s taking a few minutes each morning to focus on your breath, paying attention to the taste and texture of your meals, or simply taking a moment to appreciate the beauty of your surroundings. These small acts can profoundly impact your overall well-being.
Incorporating the senses grounding technique is not only beneficial for our individual well-being, but it also has ripple effects on our relationships, work, and overall sense of fulfillment. So, let us all commit to consciously being present and engaging our senses fully in each moment. Improve your lifestyle today, as your body will surely thank you for it.
At the Costa Rica Treatment Center, we offer specialized treatment for addiction and provide valuable resources for individuals looking to improve their lives. With our guidance and expertise, you can embark on a transformative journey toward a healthier and more fulfilling lifestyle. Take the first step today. Incorporate the senses grounding technique into your daily routine and reach out to Costa Rica Treatment Center to discover the multitude of resources and support we can offer. Embrace this opportunity for personal growth and enjoy the many benefits of a grounded and mindful life.
Frequently Asked Questions
Can anyone practice the senses grounding technique?
Yes, the technique can be practiced by anyone. It is a simple and accessible tool for managing anxiety and promoting relaxation. While the technique may be effective for many individuals, the level of effectiveness can vary from person to person. It is important to find the grounding techniques that work best for you.
Can I practice the senses grounding technique during a panic attack?
Yes, the technique is especially effective during panic attacks. Focusing on your senses can divert your attention away from anxious thoughts and help regulate your breathing and heartbeat. Additionally, it is highly beneficial to learn this grounding technique because it can help manage other mental health conditions, such as stress, panic disorders, and bipolar disorder. The technique ultimately helps to manage the emotional aspects of other conditions.
How long should I practice the five senses grounding technique?
You can practice the technique for as long as you need to feel more grounded and calm. It can be a quick exercise or a longer practice depending on your personal preference and needs. Also, it is much more beneficial to incorporate the practice into your daily life as it is an effective long-term strategy for managing anxiety, promoting relaxation, and staying in the moment.
You can incorporate this grounding technique into your daily routine by setting aside at least a few minutes daily to focus on your senses. It can be done in moments of stress or as a dedicated practice.
Is there a specific order to follow when engaging the senses in the five senses grounding technique?
The five senses grounding technique, also known as sensory grounding or sensory awareness, is a mindfulness exercise that helps individuals reconnect with their immediate environment and reduce anxiety or stress. While there isn’t a strict order to follow when engaging the senses, some people find it helpful to start with the sense that feels most accessible at the moment and then gradually move through the others.
Here’s a suggested order, but feel free to adapt it to your personal preferences:
1. Sight: Begin by focusing on visual stimuli around you. Look around and take notice of colors, shapes, and patterns. Pay attention to details, both large and small. Notice any movement or stillness in your surroundings.
2. Hearing: Shift your attention to the sounds around you. Listen carefully to the ambient noises, such as the hum of electronics, the rustling of leaves, or distant traffic. Tune in to the rhythm and pitch of each sound.
3. Touch: Bring your awareness to the sense of touch. Focus on the sensation of your body being in contact with a surface, like the pressure of your feet against the ground or the texture of an object you can touch.
4. Smell: Take a deep breath and notice the scents surrounding you. Pay attention to any fragrances in the air—both pleasant and unpleasant. You can take a moment to smell familiar objects or scents you enjoy.
5. Taste: If possible, incorporate taste into your grounding practice by focusing on the sensation of eating or drinking. Slow down while savoring your food or beverage, and pay attention to the flavors, textures, and temperatures.
Remember, the purpose of the five senses grounding technique is to anchor yourself in the present moment by engaging with your senses. The order mentioned above is merely a guideline, so feel free to modify it to suit your personal preferences and what feels most accessible to you at any given moment.
What should I do if I struggle to connect with my senses during the five senses grounding technique?
If you find it difficult to connect with your senses during the five senses grounding technique, there are a few things you can try:
Patience and Persistence: Remember that mindfulness is a skill that takes practice. Having difficulty staying present and connecting with your senses is normal at first. Be patient with yourself and continue to practice regularly. Over time, it will become easier and more effective.
Relaxation Techniques: If you’re feeling particularly anxious or stressed, it can be tough to focus on your senses. Start by engaging in some relaxation techniques—such as deep breathing or progressive muscle relaxation—to help calm your mind and body. This can create a more conducive environment for connecting with your senses.
Simplify and Slow Down: Sometimes, the sensory overload of our surroundings can make it difficult to connect with our senses. Consider finding a quiet and calm space where you can limit distractions and external stimuli. Slow down your movements and allow yourself to fully engage with each sense, one at a time.
Guided Visualization: If focusing on external sensory stimuli is challenging, you can try guided visualization. Close your eyes and imagine yourself in a peaceful and serene place. Engage your senses in this imagined environment, such as visualizing the colors, hearing calming sounds, feeling the textures, smelling pleasant scents, and even imagining the taste of something enjoyable. This can help you create a connection with your senses within the realm of your imagination.
Are there any potential risks or contraindications associated with the senses grounding technique?
The senses grounding technique is generally considered safe and has no known contraindications. However, it is important to note that everyone’s experience with mindfulness practices can vary. Here are a few considerations to keep in mind:
Overstimulation: Engaging with your senses can sometimes lead to overstimulation, especially if you’re in a highly sensory environment or sensitive to certain stimuli. If you are becoming overwhelmed or anxious during practice, try to simplify your surroundings or shift to a quieter, calmer space.
Emotional Triggers: Engaging with your senses may bring strong emotions or memories. If you have a history of trauma or any emotional triggers, it’s essential to approach the technique with caution. Consider seeking guidance from a trustworthy mental health professional who can support you in navigating these potential challenges.
Dissociation: Some individuals may experience dissociation during grounding exercises. This is the disconnection from reality or one’s body. If you begin to feel detached or have a dissociative response, it’s important to stop the practice and seek support from a qualified professional.
Personal Preferences: While the senses grounding technique is widely beneficial, everyone’s preferences and experiences can differ. If you find that this technique is not effective for you or if it exacerbates any discomfort, it’s always okay to explore other grounding techniques or mindfulness practices that may better suit your needs.
As with any mindfulness practice, listening to your body and prioritizing your well-being is important. If you have any concerns or pre-existing medical or mental health conditions, it’s advisable to consult with a healthcare professional before you incorporate any new practices into your routine.
Can the senses grounding technique be used as a standalone practice, or is it more effective when combined with other mindfulness techniques?
The senses grounding technique can be used both as a standalone practice and in combination with other mindfulness techniques. It depends on personal preference and individual needs. Here are a few points to consider:
Standalone Practice: The senses grounding technique can be an effective practice on its own for grounding, stress reduction, and reconnecting with the present moment. By engaging with your senses, you bring your attention to the immediate environment, which can help you to feel more centered and calm.
Combination with Other Techniques: The senses grounding technique can also be complemented by incorporating other mindfulness techniques. For example, you may choose to combine it with deep breathing exercises, body scan meditation, or mindful movement. This integration can deepen your mindfulness practice and offer additional benefits such as increased self-awareness and relaxation.
Personalization: It’s essential to explore what works best for you. Some individuals may find that the senses grounding technique alone is sufficient to meet their needs, while others may prefer a combination of techniques to enhance the effectiveness or variety of their mindfulness practice.
Flexibility and Adaptation: The great aspect of mindfulness is its versatility. You can adjust, experiment, and adapt the practices to suit your preferences and circumstances. Feel free to explore different combinations of techniques and see what resonates with you the most.
Remember that the ultimate goal is to find a practice or combination of practices that support your overall well-being and help you cultivate a present-moment awareness. Thus, you always need to listen to what your body says.