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A Simple Grounding Exercise | 5, 4, 3, 2, 1 Technique

Need a simple tool to help bring you back into the present moment?

The 5, 4, 3, 2, 1 technique grounds us into the present moment by inviting us to use our 5 senses as anchors. Whether you're looking for something to simply help you slow down or you're looking for something to help you cope with anxiety, this is a great tool to have in your pocket.

Let's start with 3 deeps breaths (feel free to do more if you would like). We'll use this graphic as our breathing guide.

5. Take a look around you and notice 5 things that you can see. This could be your laptop, a water bottle, a pen. What are 5 things that you can see?

4. Now I want you to focus on 4 things that you can physically feel. Maybe you feel your feet on the ground, your hand on your lap, or the sun in your face. What are 4 things that you can feel?

3. Bring your awareness to 3 things that you can hear. Music playing, your clock ticking, the buzzing sound that your refrigerator makes. What are 3 things that you can hear?

2. Now pay attention to 2 things that you can smell. Perhaps you smell flowers or your air freshener. If you don't smell anything, you can also think of 2 things that you love smelling; such as freshly baked cookies or the scent of a rainy day. What are 2 things that you can either smell or love to smell?

1. Finally, focus on 1 thing that you taste. It could be water, your lunch, a piece of candy. If you don't currently taste anything, then you can think about 1 thing that you love to taste. What is 1 thing that you can taste?

To wrap all of this up, take 1 big deep breath.

Breathe in.








And out.

You've just completed the 5, 4, 3, 2, 1 technique. How do you feel now? Let us know in the comments!


If you would like to be guided step by step via video or audio, check out the video here.

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