5-4-3-2-1 Mindfulness exercise

This is a very effective grounding exercise that gently brings your attention back to the here and now using a simple technique.

It takes about 15–20 minutes. You can also complete it in as little as 10 minutes, but that’s not really the point of a relaxation exercise. Give yourself enough time to actually settle in and relax.

This mindfulness exercise focuses on three of your senses: sight, hearing, and touch. There are five rounds.

Find a place where you won’t be disturbed. You can put a note on your door, let others know you need some uninterrupted time, or put your phone on silent so you can focus completely on yourself.

Sit comfortably and begin the first round.

Round 1

Look around you and find 5 things you can see. Name each one silently in your mind.

Then close your eyes and notice 5 different sounds around you. Name each one silently as you hear it.

Finally, with your eyes still closed, notice 5 things you can physically feel or touch—either inside or outside your body.

If you experience anxiety or panic, try focusing on sensations outside your body, such as the fabric touching your skin, the surface you’re sitting on, or the feeling of your feet making contact with the floor.

Round 2

Now find 4 things you can see, hear, and feel.

Try to choose different things from the previous round whenever possible. The more you focus your attention on your surroundings, the more deeply you can relax.

Rounds 3–5

Continue with the same process, finding new things in each round and silently naming them:

Round 3: 3 things you can see, hear, and feel
Round 4: 2 things you can see, hear, and feel
Round 5: 1 thing you can see, hear, and feel

By the end, you may notice that your muscles have relaxed and your breathing has become calmer and more steady.

Another great thing about this exercise is that you can do it anywhere—wherever you happen to be.