Engaging The 5 Senses (5-4-3-2-1 Practice)

Join Amy for a short grounding technique to release anxiety and calm the mind. We'll use a technique from the tradition of Cognitive Behavioral Therapy called the 5-4-3-2-1 technique where we'll engage all 5 senses.

Transcript

Today,

We're going to do a centering practice to engage the five senses.

So the first thing you'll want to do is just find a comfortable seat wherever you are,

Lengthening up through the crown of the head,

Really straightening up through the spine.

And the first thing that you're going to do is you're going to notice and name out loud or silently five things that you can see around you.

So maybe that's a plant or carpet or a towel.

And just either say out loud or silently five things that you can see around you.

And then we'll move on to the sense of touch.

So we'll notice four things that your body is making contact with.

So maybe you're making contact with a hardwood floor,

Or maybe you're making contact as your jacket touches your arm.

So just naming out loud or quietly four ways in which you're making contact with something.

And then we'll move on to the sense of hearing.

So you'll want to notice three things that you can hear around you.

So maybe that's cars outside,

Maybe that's a fan running,

Whatever it is,

Just three things that you can hear around you.

And then we'll move to the sense of smell,

Noticing two things that you can smell.

So wherever you are,

Just naming out loud or silently two things that you can smell.

And finally,

To the sense of taste,

Moving to and noticing one thing that you can taste.

Maybe that's some coffee or water that you just drank,

Maybe something that you just ate,

But just one thing that you can taste.

And then just taking a big breath here,

Noticing how you feel,

Noticing if perhaps you feel a little bit more centered or a little bit more present from the beginning of practice,

And just noticing that you can always come back to this practice of engaging the five senses.

Thank you so much for practicing with me.

Have a wonderful rest of your day.