Countdown to Presence

white sand falling in an hourglass

In today’s practice we pulled ourselves into the present moment using our five senses.  While we specifically used our yoga asana and mindfulness to help us be present, the exercise reminded me of a great technique that can be used (almost) anytime and anywhere. It’s called the 5-4-3-2-1 Grounding Technique, and it’s great for reducing anxiety and re-establishing your center. Here’s how you do it:

Find 5 things you can see.

Using your eyes, look around you. Look off into the distance and close by, just use your sense of sight and really, mindfully look at five things. You can name them out loud if you like, but take your time really seeing them. The things you identify don’t have to be beautiful or meaningful, although it might help reduce your stress if they are.

Recognize 4 things you can hear

Lower or close your eyes and tune into sounds. Notice four different sounds, and mindfully hear them one at a time. Can you notice birds, a lawnmower in the distance, the ticking of a clock? Really listen.

Identify 3 things you can feel

Keeping your eyes cast downwards, tune into your sense of touch. What can you feel? Maybe you notice a soft breeze or the warm sunshine. Move your mind around and notice with mindfulness.

Name 2 things you can smell

You may want to pick up your favorite scented oil, kitchen spice, or just notice how the air smells. Try to notice two different things, and take your time.

Detect 1 thing you can taste

As you bring your awareness to your taste buds, maybe you notice some flavor of that last cup of coffee, or maybe your gum. Just notice with mindfulness. 

Once you’re done, notice if you feel any different. Oftentimes this technique will pull us out of fight/flight/freeze by interrupting the loop. But be gentle with yourself if it doesn’t work. You may need a longer session of relaxation or a breathing technique instead. You can also try repeating the countdown again.