Test Lesson – 5-4-3-2-1

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Test Lesson – 5-4-3-2-1

The intention of this lesson is…

to help you access a simple tool when you are desiring peace of mind or need to ground. This practice is designed to support you in moments of heightened emotion by grounding you in the present moment and bringing awareness to your senses.

How to prepare

Before you begin…

Gather your materials:

– grounding object (like a photo or image, crystal or stone)

Choose a physical location – indoor or outdoor – where you feel comfortable and have space to move freely. 

Manage your distractions, as you are able to:

– Consider what tends to distract you and minimize those distractions during this time. Consider turning off reminders and notifications on your devices; inform people of the time you need for this practice, close your door. etc.

Activity

When you feel ready to begin…

Get present:

– Take a few deep breaths in and out through your nose. 

– Find a posture that feels most comfortable to you.

– Remind yourself that whatever unfolds during this time is honorable.

Why do we practice moving through the five senses? 

Tapping into your senses is something you can do whenever and wherever you might need to ground. This practice invites you to move through an acknowledgment of your five senses out loud, or silently to yourself. The intentional noticing distracts the mind away from worrisome and bothersome thoughts, helping to create calm in the body.

  • 5: Acknowledge FIVE things you can see around you. It could be a pen, a spot on the wall, something outside of the window, or anything else in your immediate surroundings.
  • 4: Acknowledge FOUR things you can physically feel. It could be your clothes, a blanket, or the ground under your feet. 
  • 3: Acknowledge THREE things you can hear. Focus on things you can hear outside of your body like a fan blowing, or clock ticking. If you can hear your belly rumbling that counts! 
  • 2: Acknowledge TWO things you can smell. Maybe it’s your perfume or lotion, the food you just ate, the pillow you’re laying on. If you need to take a brief walk to find a scent you could smell soap in your bathroom, or something in nature.
  • 1: Acknowledge ONE thing you can taste. What does the inside of your mouth taste like – gum or coffee or juice?

Regrounding Moment

Take a few more deep, belly breaths to end the practice. Check in on your mood and the quality of your thoughts. 
In moments of distress repeat as needed.





An Invitation to Integrate

If this practice felt good to you, we invite you to consider how you can be intentional about integrating this more into your life. For example, you might go down the 5-4-3-2-1 list before you have to make a presentation or after a challenging interaction or conversation, or as you try to relax your anxious mind for rest or sleep.

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