5-4-3-2-1 To Present Moment Mindfulness Exercise For Kids

This simple yet powerful mindfulness exercise uses the 5-4-3-2-1 technique to bring kids into the present moment. Perfect for easing anxious thoughts, this practice invites you to engage your senses and find peace right where you are.

Transcript

Hi,

I'm Lauren,

And we're going to practice a simple but powerful exercise called 5-4-3-2-1 to the present moment,

Using your senses one by one to connect with what's around you right now,

Helping you feel relaxed and able to enjoy this very moment.

Let's begin by settling into a comfortable position,

Take a deep breath in,

And let it out slowly,

Allowing your body to relax and your mind to soften.

Now let's start with your sense of sight.

Look around the space you're in.

Identify five things you can see.

Maybe they're colors,

Shapes,

Or small details you hadn't noticed before.

Take a moment to really observe each one.

Next,

Let's move to touch.

Become aware of four things you can feel.

Notice textures,

Temperatures,

Or sensations in contact with your skin.

It could be the feeling of your clothing,

The surface beneath you,

Or even the air on your face.

Now,

Tune into your sense of hearing.

Find three things you can hear in this moment.

They might be sounds close by or in the distance,

Like a clock ticking,

An air conditioner humming,

Birds outside,

Cars outside,

Or even the gentle rhythm of your own breath.

Next,

Bring attention to your sense of smell.

Notice two things you can smell.

These might be subtle scents like fresh air,

A hint of soap,

Or the smell of your surroundings.

Finally,

Focus on your sense of taste.

See if you can identify one thing you can taste.

It may be something that's lingering from your last meal,

Or just the natural taste of your mouth.

Take a deep breath in,

And let it out,

Knowing that you've brought yourself fully into this moment.

You can return to this exercise whenever you need a moment to ground yourself.

Thank you for joining me in this mindful pause.

I love to end by saying Namaste.

It means I see the goodness in you,

And you see the goodness in me.

So Namaste.