Grounding 5-4-3-2-1

For the mind · 4 min · level: easy

Four minutes through the senses: five things I see, four I hear, three I feel, two smells, one taste.

What it gives

• A quick way out of anxiety rolling in
• Back to here and now
• Can be done anywhere

Steps

1. Five — I see1 min

   Name silently five things you can see — in detail: colour, shape, light. Do not hurry.

2. Four — I hear50 s

   Four sounds around you: far and near, including the quietest.

3. Three — I feel50 s

   Three touches: clothes on the shoulders, the ground under the feet, air on the face.

4. Two — smells40 s

   Two smells. If there are none — recall two favourites.

5. One — taste40 s

   One taste in the mouth, or one deep breath. Notice what has changed over these minutes.