ANCHORING EXERCISES ...?

Lately, I’ve been experimenting with anchoring exercises in my teaching practice, and I have to say, they’ve really surprised me. These little activities aren’t just tools for grounding yourself in the moment—they’ve become this unexpected combination of language learning and self-awareness. Two birds, one stone. And I absolutely love such solutions.

​Wait, What Are Anchoring Exercises?

At their core, anchoring exercises are all about connecting with the here and now. Instead of spiralling in your thoughts or stress, you focus on what’s right in front of you—your senses, your body, or even your emotions. Think of it as pressing “pause” and taking a mental snapshot of the moment.
Here are a few examples I’ve tried (and loved):

• The 5-4-3-2-1 Technique: Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste. It’s like a little scavenger hunt for your senses.
• Body Scan: Slowly scan your body from head to toe. Notice where you feel tension (like your shoulders or legs), and imagine “breathing into” that spot. I know, I know—sounds weird, but it’s less about literal breathing and more about focusing your attention and releasing that tension.
• Colour Hunt: Look around and find three blue things, two red things, or whatever colours stand out to you. It’s simple, but it works.
• The People + Emotion Game: Think of five people you know and name the emotion you associate with them in this moment. (Bonus points if you reflect on why. And from the language point of view absolutely great for nouns learning or revision)

​Why I Think These Exercises Are Worth Trying

Okay, so why am I such a fan of these? Here’s the thing:

1. They’re Ridiculously Simple. No apps. No equipment. No need for a quiet meditation room with a candle burning (though if you have one, go for it). They’re easy, portable, and anyone can do them.
2. They’re Flexible. While these exercises are meant to help you slow down and focus, you can do them almost anywhere. Sure, the place matters a bit—it’s harder to ground yourself in chaos—but overall, they fit into life without much effort.
3. They’re Personal. What’s cool is that you get to shape them however you want. Your environment, your preferences, your style—it’s all about what works for you.
4. They’re Grounding. This is the big one. When you’re doing an anchoring exercise, your mind doesn’t have the space to spiral or overthink—it’s too busy noticing textures, naming colours, or identifying emotions. That shift in focus gives your brain a break.

​How This Fits Into My Teaching

I’ve been testing these exercises with my students lately. Last week, I set almost every student a task to try an anchoring exercise. (and record it for me! :)) I truly believe these exercises create moments of mindfulness, AND they also open up this huge space for linguistic feedback and reflection. I can't wait to dig deeper into them see what else they have in store for me.