5-4-3-2-1 Grounding Exercise
Materials Needed:
To Support Feeling:
Overwhelmed
How to Do It
Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Take a deep breath between each step.
Why It Works
This exercise brings your focus back to the present moment, helping to break the cycle of overwhelm by grounding you in your immediate surroundings.
Guided Practice
Take a moment to find a comfortable position, either sitting or standing, where you feel stable and supported. Allow yourself to gently close your eyes if that feels right, or soften your gaze toward the ground. Begin to bring your awareness to the space around you, noticing the air on your skin, the sounds that might be present, or the subtle smells in the environment. Feel the weight of your body being held by the ground or chair, and notice any contact points. Without needing to change or fix anything, simply be here, taking in whatever your senses bring to your attention.
Start by noticing five things you can see around you. Look around the space, taking in the colors, shapes, and textures. Notice the sensations—perhaps a sense of clarity, a heightened awareness, or a softening of your gaze. Next, notice four things you can touch. Feel the textures under your hands or feet, the fabric of your clothing, or the coolness of a surface. Then, tune into three things you can hear—the sound of your breath, a distant bird, or a quiet hum. Notice two things you can smell—the faint scent of your soap or the fresh air. Finally, become aware of one thing you can taste—a lingering flavor on your tongue or the freshness of your breath. Let grounding help you feel more present and aware. Perhaps you feel a sense of calm, a deeper connection to your surroundings, or a new awareness of your own ability to be present. Notice any insights or realizations that arise as you continue with this practice. When you feel ready, gently bring your awareness back to your breath and the sensation of your feet on the ground. Notice how your body feels now—whether there is a sense of calm, grounding, or perhaps a renewed connection to the present moment. Allow yourself to stay with this feeling for a few moments, enjoying the sensation of mindfulness. When you are ready, gently open your eyes, carrying this sense of presence and awareness with you into your day.