🍊 Mindfulness with an Orange: A 5 Senses Grounding Exercise

As a therapist and art therapist, I often recommend simple, sensory-based exercises to help clients ground themselves in the present moment. Being a therapist in Florida, one of my favorite mindfulness tools is the 5 senses exercise using an orange — a calming, accessible way to reconnect with your body and breath.

Sight: Take a moment to observe the orange. Notice the color, texture, and shape. Is the skin smooth or bumpy? Are there tiny dimples or marks?

Touch: Hold the orange in your hands. Feel the weight and temperature. Roll it between your palms. Notice the resistance and give.

Sound: Bring the orange close to your ear and gently squeeze or scratch the skin. Can you hear the faint rustle or squish?

Smell: Peel the orange slowly. Inhale deeply. Notice how the citrus scent hits your senses — is it sharp, sweet, refreshing?

Taste: Take a bite, letting the flavor unfold slowly. Focus on the juiciness, the tang, and the texture of each bite.

This 5 senses mindfulness activity is a gentle but powerful way to calm anxiety, increase self-awareness, and return to the present — a core part of both mindfulness-based therapy and art therapy practices.

Don’t have an orange? No worries!

You can do this exercise anywhere you happen to be. Try noticing 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste. 

Looking for more grounding techniques or creative ways to manage stress? Contact me to learn how therapy can help you live more mindfully — one orange (or brushstroke) at a time.