The 5-4-3-2-1 Exercise: Awareness Of Each Of The 5 Senses

This guided meditation is designed to help you ground yourself in the present moment by becoming more aware of your surroundings through your five senses. This exercise can be beneficial for reducing anxiety, improving mindfulness, and fostering a sense of calm.

Transcript

Awareness of the each of the five senses.

When you are in the throes of an overwhelming emotion,

It can hook you in completely.

Mindfulness practice helps you notice when this happens.

When you do notice you're feeling overwhelmed,

You can use this exercise,

The 5-4-3-2-1 exercise,

To bring yourself back to the here and now.

It takes just a few minutes and extends an invitation to be present.

So,

To begin,

Leave your eyes open,

Scan your surroundings and notice five things you can see.

You can say them out loud or note them silently in your head.

With each of the five sights,

Pause to take them in completely.

Next,

Notice four things you can feel in the body.

Again,

You can either note them out loud or note them quietly in your head.

Rest your attention with each sensation for a mindful breath or two.

Now,

Name three things you can hear.

Try to choose three different sounds and not the same noise three times.

Take in each sound with curiosity.

Next,

Note two things you can smell.

If you cannot smell two things in this moment,

Feel free to move somewhere to smell something more closely.

Or simply notice whatever you notice,

Even if that's an absence of smell.

And finally,

Note one thing you can taste.

It may be the leftover taste of a meal,

Of toothpaste,

Or just the way your mouth tastes.

If you are not aware of any taste in particular,

Just note that as well.

There is no right or wrong to this exercise.

Remember that you can come back to this practice whenever you need to quiet or calm your mind.

Your senses are here to ground you in the present moment.

Reviews

Wonderful guided meditation that enhances your sense of self. It really grounds you effortlessly.

Thank 🙏you Kristina!
💕Jesse

Thank you for this offering. I had been taught this by a therapist often try to do it Alone, but get in a muddle with it so this meditation is very helpful