5-4-3-2-1 grounding

Interactive Exercises · 4 min

Use your senses to come back to the present

When your mind races ahead, your senses can bring you back. Take your time with each step.

Steps

1. Look around. Name five things you can see.
2. Notice four things you can feel: your feet on the floor, the chair, your clothes, the air.
3. Listen for three sounds, near or far.
4. Find two things you can smell, or two smells you like.
5. Notice one thing you can taste. Then take one slow breath.

From the Quran & Sunnah

• Fear

More on Calm in the moment

• A calming breathing exercise: Longer out-breaths tell your body it's safe
• Box breathing: Four equal counts to steady a racing heart