Using the 5-4-3-2-1 grounding technique to practice mindfulness when struggling to focus

The 5-4-3-2-1 grounding technique is exactly what the name says. Use your 5 senses to bring you back to the moment and focus on the here and now by being mindful of your 5 senses.

What are 5 things you can see?

Look around the room, what do you see? Pay attention to small details, specks on the floor, or lines on the wall. Count 5 things that you see.

What are 4 things that you can feel?

Notice things that are touching you, such as your shoes, or clothing. Pick up an object or intentional seek out something to touch. Feel the arm of the chair you are sitting in, understand the texture, or the weight of the object.

What are 3 things you can hear ?

There are alot of noises that happen around us that at times we tune out. Listen, is there a clock ticking or a fan blowing? What 3 things can you hear.

What are 2 things you can smell?

What is that smell. Is it candle burning or the flowers from outside. Try to focus on 2 things that you can smell.

What is 1 thing you can taste?

Can you taste the gum that you are chewing, or your toothpaste from your morning brush?