5-4-3-2-1 Grounding
A proven mindfulness technique that anchors you to the present moment by engaging all five senses. Great for reducing anxiety or stress.
5
Things You See
Look around and name 5 things you can see right now. Be specific — not just "a chair" but "a wooden chair with a blue cushion."
4
Things You Hear
Close your eyes for a moment. What 4 sounds can you notice? Include distant or quiet sounds you might normally ignore.
3
Things You Can Touch
Name 3 things you can feel physically — your feet on the floor, your clothes on your skin, the texture of what you're sitting on.
2
Things You Smell
Notice 2 scents in the air — air, food, coffee, soap, the outdoors. Even if faint, try to name them.
1
Thing You Taste
Notice 1 taste in your mouth right now. Coffee, mint, nothing in particular — whatever is present.
You're grounded.
You've successfully brought your attention to the present moment. Take a slow breath and notice how you feel.