This exercise is to help you focus on your environment instead of your own thoughts and feelings.
It can be used as a grounding exercise if you feel highly distressed or if you feel that you're dissociating.
Just follow my instructions.
First,
I want you to notice five things that you can see.
Look around you and pick out something or things that you don't usually notice.
Say the five things to yourself.
And if you want,
You can write them down.
Now I'd like you to notice four things that you can feel.
Focus on your sense of touch.
What are the things around you that you can touch?
That might be the texture of your clothing or the desk or table that you're sitting at,
Or it may be the softness of a tissue,
Or it might even be your pet.
Just notice four things and say them to yourself.
And if you want,
You can write them down.
Now I want you to notice three things that you can hear.
This can be sounds that you notice within you or outside of you.
Can you hear anything outside?
Can you hear anything in the room that you're in?
Or can you hear the sound of your stomach growling?
Just notice three things that you can hear and say them to yourself.
And you can write them down if you want to.
Now notice two things that you can smell.
They can be pleasant or unpleasant,
But if you want a pleasurable experience,
Find smells that you like.
That might be from a flower or a perfume or a candle,
Or maybe food cooking in the kitchen.
Just note two things that you can smell and say them to yourself,
And write them down if you want to.
And finally,
Notice one thing that you can taste.
Do you have a drink that you can take a little sip of?
Or perhaps you're chewing gum?
Or you may just notice a certain taste in your mouth.
Just notice it,
And you can write it down if you want to.
You've noticed five things that you can see,
Four things that you can feel,
Three things that you can hear,
Two things that you can smell,
And one thing that you can taste.
What was that experience like for you?
Note how you are feeling.
Continue to be aware of the present moment and focused on your environment.
And when you are ready,
You can resume your day.
