5-4-3-2-1 grounding is a great way to practice mindfulness as it is an exercise that can be done anywhere at any time and doesn’t require any equipment.
This grounding exercise engages your five senses to help you stay present and focused. It can be especially helpful in managing overwhelming feelings or anxiety.
How to do 5-4-3-2-1 grounding
Five - Look around for five things you can see, and say them out loud. For example, "I see the computer, I see the cup, I see the picture frame."
Four - Feel: Pay attention to your body, think of four things you can feel, and say them out loud. For example, "I feel the air in my nose, I feel the chair on my back, I feel the ground under my feet."
Three - Listen: Listen for three sounds. It could be the sound of traffic outside, the sound of typing on your keyboard or the sound of birds outside. Say the three things out loud.
Two - Breathe: Take a moment to focus on your breathing. Take two deep breaths in, hold for a few seconds, and then exhale slowly. As you breathe in and out, notice how your body feels, how the air enters and leaves your nostrils and the rise and fall of your chest and abdomen.
One - Taste: Say one thing you can taste. It may be the toothpaste from brushing your teeth or a mint after lunch. Say your favourite meal or snack if you can't taste anything.
Remember, the key to this exercise is saying each thing out loud or focusing intently on the action. This will help you focus on the moment, feel more grounded, and less overwhelmed.
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