The Five Senses Exercise

When your attention feels scattered, noticing your senses can be a gentle anchor to the present moment.

Practice the 5-4-3-2-1 technique:

Name 5 things you can see: Notice colors, shapes, objects around you

Name 4 things you can touch: Feel their textures, rough, smooth, warm, cold

Name 3 things you can hear: Notice sounds far and near

Name 2 things you can smell: Notice subtle scents in your environment

Name 1 thing you can taste: Perhaps a flavor lingering from food or drink

Return to whichever sensation feels comfortable to notice. Use it anytime you feel overwhelmed.