5 4 3 2 1 Arrive Here & Now

This short grounding meditation uses the 5-4-3-2-1 method to gently bring you back into your body and into the present moment.

Together, we’ll move through your senses —
- 5 things you can see
- 4 things you can feel
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste

This practice is simple, soothing, and designed for moments when emotions feel overwhelming or the mind feels scattered. Each step gives you something real to land on — helping your breath slow, your body soften, and your awareness settle.

By the end, you'll feel more grounded, steady, and connected to the here and now. A perfect short reset anytime you need a quick return to yourself.

Transcript

Hello,

I'm Maryam.

Okay,

Let's just slow things down for a moment.

When we get hit with a big wave of emotion,

It can take over really quickly and feel very overwhelming.

This little practice called the 5-4-3-2-1 method helps bring you back to the present.

It's nothing fancy,

Just a few minutes to come back to yourself.

Let's start with taking a deep breath in through your nose and a slow,

Long breath out through your mouth.

Now,

Keeping your eyes open,

Look around you and name 5 things you can see.

You can say them out loud or just think them,

Taking a few seconds with each one.

Now,

Shift your body and pick out 4 things you can feel.

It can be your clothes,

It can be the temperature of the air on your skin,

It can be the chair you're sitting on or the floor you're standing on.

Just pause with each one for a breath.

Next,

Listen to 3 different sounds.

Let them show up on their own,

Something close or far,

It can be clear or not.

You don't need to analyze them or label them as good or bad,

Just notice.

Now,

Bring your attention to 2 things you can smell.

If you can't smell much right now,

That's okay.

Just move around a bit and see if you can find something that has a scent.

Maybe a candle,

A cup of tea,

Anything around you.

Find 2 things you can smell.

And finally,

1 thing you can taste.

Maybe something lingering from earlier or just a taste in your mouth.

Your toothpaste,

The taste of coffee from earlier.

And if nothing stands out,

Think of a taste that you enjoy.

Take a deep,

Slow breath in through your nose and a long breath out through your mouth.

Quietly say to yourself,

I am present,

I am here,

I am safe.

And when you're ready,

You can go back to whatever you were doing,

Hopefully feeling a little bit more steady and calm and present.