Your Nervous System Will Thank You • Top Saskatoon Spots to Orient, Access Rest, and Take a Break

At Wasson Counselling & Consulting (WCC), we believe that access to self-regulation is foundational to emotional resilience, well-being, and meaningful daily engagement. When life feels overwhelming, our nervous system can shift into survival, making it difficult to feel grounded, present, or meaningfully connected.

We know that clients have often done some research of their own and frequently reference the 5-4-3-2-1 method.

With that in mind, let's start by exploring the 5-4-3-2-1 grounding method, in addition to other techniques we've found very effective such as nervous system orienting and proprioception, to help you develop simple, effective strategies for regulating emotions and staying connected to yourself.

By integrating mindful grounding practices into daily routines, whether during work, leisure, or social interactions, you can create a stronger sense of stability, awareness, and emotional balance. Our goal is to provide practical, low-cost or free activities that make self-regulation accessible and sustainable, so you can feel empowered in your day-to-day life.

Let’s talk it out!

Why is my brain doing that! Understanding Nervous System Orienting and Proprioception for Self-Regulation

Our nervous system (NS) plays a central role in how we process sensory information and regulate our emotions. Two key components - orienting and proprioception - are fundamental in helping us stay grounded and present in our emotional and physical states.

• Orienting Response: This is the body's natural ability to scan the environment for safety and information. When we orient ourselves - by looking around, noticing sounds, or feeling the ground - we engage the parasympathetic system, which helps us feel more secure and aware.

• Proprioception: This is our ability to sense where our body is in space. It relies on receptors in muscles and joints that detect movement, pressure, and positioning. Activities like walking, stretching, and deep-pressure exercises enhance proprioception, giving us a stronger connection to our physical presence and reducing anxiety or stress.

These systems work together as foundations for self-regulation. When engaged intentionally, they help shift us away from a stress response into a state of calm awareness.

How the 5-4-3-2-1 Grounding Method Works

The 5-4-3-2-1 grounding technique is a mindfulness strategy that activates orienting and proprioception to bring awareness to the present moment. It works by engaging the five senses:

1. 5 things you can see – Scan your surroundings and describe five distinct objects.

2. 4 things you can feel – Notice physical sensations, such as the texture of your clothes or the pressure of your feet on the ground.

3. 3 things you can hear – Identify sounds, like birds chirping, the hum of a fridge, or distant conversations.

4. 2 things you can smell – Focus on scents in the air or objects nearby.

5. 1 thing you can taste – Sip a drink or chew gum, noticing its flavor and texture.

This method slows down racing thoughts, shifts focus from stressors to the present moment, and activates the nervous system’s calming response. Practicing regularly makes self-regulation easier to access when you need it, allowing for smoother transitions between emotional states. It’s important to remember that activation or distress is a natural and important safety mechanism - it’s not our brains being bad it’s just their attempts at safety. Grounding is something we can do to help them along, and to let them know that it’s ok to settle.

Incorporating Grounding Activities into Daily Life

Grounding isn’t just an emergency tool—it’s something you can weave into your daily routine.

Frequently at WCC we will have clients who want to “work on something” outside of sessions - these same folks are often the ones whose nervous systems are begging for some rest. We recognize that it can feel counterintuitive to be resting when it feels like so much needs to be done to heal. So let me just say this… If you don’t have a pool of internal resources to draw from, it can be very hard for the brain and body to feel safe enough to process the distress you’re wanting to work on. For this reason, moments of rest, grounding, and self-regulation will provide you the best foundation from which to do the other emotional work.

However, none of this works if it’s not done mindfully. So if you keep reading and treat this like a check-list and don’t find relief, it’s likely because your focus is achievement instead of attunement.

What is mindful integration?

To integrate something mindfully means to intentionally weave it into your life with awareness, purpose, and presence. Instead of rushing through an activity or adopting a habit mechanically, mindfulness invites you to fully engage with it—noticing how it feels, how it affects you, and how it aligns with your needs or values.

At WCC we want the skill-based stuff we talk about in sessions to make sense and work for you. For that reason here are some examples of mindful integration:.

• If you're incorporating grounding techniques into your routine, you don’t just go through the motions. You slow down, pay attention, and notice the way each sense interacts with your surroundings.

• If you’re adding movement for self-regulation, instead of passively walking, you tune into the rhythm of your steps, the feeling of the ground, and the way your body moves through space.

• If you're practicing mindfulness in conversations, you listen deeply, focus on the present interaction, and respond with care rather than reacting automatically.

Mindful integration is about depth over routine—making sure new habits truly serve you, rather than becoming empty checkboxes.

Now that we've got an understanding of mindful integration, let’s get back to grounding.

Structuring your Off-Hours to Self-Regulate

Here’s how you can structure some of your off-hour time around activities that build self-regulation:

• Morning: Start the day with a grounding walk, noticing sights, sounds, and textures outside. A simple morning stretch enhances proprioception.

• Mid-Day: Take mindful breaks to engage senses—touch different textures, smell fresh air, or listen to ambient sounds at work or home.

• Evening: Wind down with grounding activities like reading, sipping a warm drink, or sitting near a window observing your surroundings.

Some specific low-cost or free activities in Saskatoon and the surrounding 30km that align with these principles include:

• Exploring Meewasin Valley Trails – Engages sight, sound, and movement.

• Visiting the Forestry Farm & Zoo – Provides sensory engagement with textures, sounds, and smells.

• Attending free community events or markets – Enhances orienting and awareness through social interactions.

• Walking barefoot at a park – Strengthens proprioception and tactile awareness.

• Visiting a library or quiet space – Encourages mindful listening and sensory noticing.

By integrating these activities mindfully, self-regulation becomes second nature—not just a technique used in stressful moments, but a daily rhythm supporting emotional resilience.

Iteration 1: Nature and Parks

• 5 things you can see – Walk through Beaver Creek Conservation Area and notice different birds, trees, and the flowing creek.

• 4 things you can feel – Sit on the grass at Kinsmen Park, feel the warmth of the sun, the cool breeze, and the texture of leaves.

• 3 things you can hear – Visit Cranberry Flats  and listen to the rustling leaves, chirping birds, and distant city sounds.

• 2 things you can smell – Stop by the Saskatoon Farmers' Market and take in the scent of fresh produce and baked goods.

• 1 thing you can taste – Bring a homemade snack and mindfully enjoy its flavors.

Iteration 2: Community and Culture

• 5 things you can see – Explore the Western Development Museum and observe historical artifacts, vintage cars, and old photographs.

• 4 things you can feel – Walk through River Landing or the Statue Garden behind the Diefenbaker Centre and touch the stone sculptures.

• 3 things you can hear – Attend a free event from a local community association and listen to people chatting, music playing, and laughter.

• 2 things you can smell – Visit a local coffee shop and enjoy the aroma of fresh coffee and pastries.

• 1 thing you can taste – Free samples anyone? Next time you’re running errands grab that free sample with no hesitation. After all it’s a chance for your brain to orient.

Iteration 3: Mindfulness and Relaxation

• 5 things you can see – Visit  the remai modern and observe different paintings, sculptures, and architectural designs.

• 4 things you can feel – Try yoga, or stretching of any kind, at home or in a park, feeling the stretch in your muscles, the ground beneath you, and the air around you.

• 3 things you can hear – Sit by the South Saskatchewan River and listen to the water flowing, birds chirping, and distant conversations.

• 2 things you can smell – Walk through a community garden or a local greenhouse and take in the scent of fresh flowers and soil.

• 1 thing you can taste – Make a cup of herbal tea and focus on its warmth and the notes of flavor.

Wrapping up

Giving our brains the chance they need to settle is such a pivotal way of supporting our overall health and well being. So take a chance, orient to your surroundings, and engage your senses - your nervous system will thank you!

Warmly,

Erin

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