5 4 3 2 1 Grounding Practice

This audio track provides a brief grounding exercise utilizing the popular 5-4-3-2-1 technique. Designed to alleviate anxiety or simply bring you into the present moment, the guide leads you through engaging all five senses. Listeners will be prompted to notice things they can see, touch, hear, smell, and taste. The practice concludes with a momentary check-in to observe how you feel after centering yourself.

Transcript

We're going to do a short grounding practice, Sometimes called 5-4-3-2-1, And this is really good for anxiety or simply to bring you to the present moment. So we're going to be engaging five of our senses. And naming either out loud or just in your head different things that you notice with your five senses. So getting comfortable now, Sitting upright so you're alert. We're going to start with sight. So just looking around. Just labelling. Five things that you can see just saying the word internally or out loud. Okay, Now we're going to move on to touch. So, We're going to touch four things that are close to you. With your hand and actually feeling that sensation of how it feels under your fingers. Okay, Now moving on to Hearing. So three things that you can hear. If you're comfortable, You might want to close your eyes to tune into those sounds. And now moving on to smell. Two things that you can smell. And if you can't smell anything, Just imagining two of your favorite smells. Again, Keeping your eyes closed if that feels good to you. And finally, One thing that you can taste. And again, If you can't taste anything right now, Just imagining your favourite taste. Okay, That's it. So, Just finishing now by noticing how you're feeling now. You just brought yourself to the present moment using five of your senses. Thank you.