Guide • 3 minutes
5-4-3-2-1 grounding
Grounding is not about “winning” against thoughts. It’s about giving your attention something real, here and now.
Do it once
- 5 things you can see.
- 4 things you can feel (fabric, chair, temperature).
- 3 things you can hear.
- 2 things you can smell (or 2 slow breaths).
- 1 thing you can taste (or 1 longer exhale).
Make it softer
- Don’t rush. Pick “easy” observations.
- If you’re in public, do it silently in your head.
- Combine with one slow exhale.