Breath Break : 5-4-3-2-1 Grounding Through Our Senses

In this gentle five-minute practice, you'll be guided through the 5-4-3-2-1 grounding method, a simple yet powerful sensory technique that helps calm the nervous system + bring you fully into the present moment. Together, we will name five things you can see, four things that you can feel, three things that you can hear, two things that you can smell + one thing that you can taste, slowly inviting the mind out of overwhelm + into your body.

This mediation is perfect for moments of stress, anxiety or emotional heaviness, as well as anytime you need a reset or quiet return to self.

Transcript

Welcome in once again,

Sweet beings,

To the space of slowing down,

Of connecting,

Of healing,

Of breathing.

Today our practice together is a practice of grounding,

And it just requires your awareness as well as the numbers 5,

4,

3,

2,

And 1.

Instead of coming into your most comfortable position,

I want you to begin today just as you are where you are.

You might be standing or laying down or seated,

You might be moving,

And I want you to begin there.

I want you to begin by noticing five things that you can see around you.

Name five things and after each item,

Object,

After each thing that you see,

I want you to take a deeper breath in and a fuller breath out.

Try it now.

And then go right into recognizing four things that you can feel.

Name four things that you can feel and after each time,

Take a deeper breath in and out.

You might feel and notice the clothes against your skin,

The temperature of the air,

Your feet pressing into the floor.

And then I want you to move right into three things that you can hear.

And you might try closing your eyes to do this,

Tuning in to what sounds are around you.

Name three sounds and after each time that you name a sound,

Take a deeper breath in and a fuller breath out.

And then move right into two things that you can smell.

Naming those things and taking a breath in after each one.

Maybe you're outside and can smell the soil or the trees or the flowers.

Maybe you're inside and you can smell the aroma of food or coffee or your house.

And then finally,

I want you to name one thing that you can taste.

Maybe it's subtle.

Maybe it's a drink or a food or the toothpaste you used this morning.

Name that thing and take a deeper breath in and a fuller breath out.

And then we'll do that together.

Big deep inhale.

Full exhale.

And I want you to use this practice anytime you need to draw your attention inward.

When you need to center,

When you need to ground,

Come back to five,

Four,

Three,

Two,

And one.

From my heart directly to yours.

Namaste.