The 5-4-3-2-1 Reset

Need a quick reset? This short, grounding meditation will help you shake off stress and bring you back to the present using the 5-4-3-2-1 technique. In just a few minutes, you’ll tap into your senses—what you see, touch, hear, smell, and taste—to quiet your mind and reconnect with your body. Whether you’re feeling overwhelmed or just need a mental refresh, this is your moment to pause, breathe, and reset. Let’s dive in.

Music Credit: "Trust", Brock Hewitt: Stories in Sound | License code: UK5GNACS3CBJEV9P

Transcript

Welcome.

Take a deep breath in and slowly exhale.

This is your moment to reset,

To reconnect with the present,

And to ground yourself in the here and now.

If your mind feels busy or scattered,

Don't worry.

This practice will gently bring you back to center.

Let's begin.

Breathe in deeply and release.

Look around you and notice five things you can see.

Observe the colors,

The shapes,

The details.

Let your eyes rest on something that feels comforting or neutral.

Take a slow breath in and exhale.

Four things you can touch.

Feel the texture of your clothing,

The coolness or warmth of the air,

The weight of your body against the surface beneath you.

Let yourself fully experience these sensations.

Inhale deeply and release.

Three things you can hear.

Maybe it's the hum of a distant sound,

The rhythm of your own breath,

Or the silence between noises.

Let the sounds come and go without judgment.

Breathe in and exhale.

Two things you can smell.

It could be the scent of your surroundings,

Your clothing,

Or even the absence of smell.

Simply notice without expectation.

Take another deep breath in and let it go.

One thing you can taste.

It can be the lingering flavor of your last meal,

A sip of water,

Or the natural taste in your mouth.

Acknowledge it,

Then let it be.

Breathe in one more time,

Deeply,

And release.

You are here.

You are present.

You are grounded.

Whenever you feel overwhelmed,

Know that you can always return to this moment,

Using your senses as an anchor.

Thank you for taking this time for yourself.

Carry this sense of calm with you as you move forward.

Take one final deep breath in and let it out.

You are ready.