Grounding and Stillness

sequence practice

The 5-4-3-2-1 Ground

3 · 5 min5 steps

Before you begin

Use when anxiety spikes. You can do this anywhere without anyone noticing.

The practice, step by step — read it all first if you like

Five
Name five things you can see, slowly.
about 60 seconds
Four
Name four things you can physically feel — feet in shoes, air on skin.
about 60 seconds
Three
Name three things you can hear.
about 45 seconds
Two and one
Name two things you can smell and one you can taste — or would like to.
about 45 seconds
Breathe
Take three long out-breaths and name the one next small thing to do.
about 45 seconds

Accessibility

Adapt the senses to what is available to you; the sequence, not the senses, is the method.

How long do you have?

Or read through it quietly above, at your own pace.