When learning how to remain in the present moment it can help to give our minds a job.
Despite thinking that we are good at multi-tasking, we are at our best when we concentrate on one thing at a time – either we worry or think about something else! This task is to help us “think about something else” rather than worrying.
The 5, 4, 3, 2, 1 grounding technique is a useful task. It can prevent us from getting caught-up in racing or panicky thoughts which can create anxious feelings in our bodies.
The 5, 4, 3, 2, 1 task can help us remain calm, focused and grounded in the present.
Instead of getting caught up in fearful thoughts or horrible anxious feelings, this task requires us to take notice of what is around us and concentrate on our senses.
Sight, Touch, Hearing, Smell and Taste – these are the five senses that we concentrate on that will help us stay focused.
Look around you. What are 5 things that you can see. Describe them to yourself in the most graphic and amazing detail that you can manage. What colours do you see on those objects? What patterns, inscriptions, engraving, size or weight do they have? If you were to describe these five things to someone without using the objects’ names, how would you do it?
Now look for 4 things you can feel and describe them to yourself. This might involve feeling your clothes as they touch your skin or the feeling of your bottom and back as you sit on your chair. Perhaps you can feel your skin on the palm of your hand with the finger from your other hand. Can you pick up something and hold it? Describe those four things to yourself in detail.
Listen very closely. What 3 things can you hear? Is there something in the distance making noise, say a clock ticking or traffic or the wind or music or the rattle of a door?
Are there 2 things that you can smell? There may be perfume or aftershave on your clothes. Can you smell food in the air or any other scents?
Is there something you can taste? Is there already a taste in your mouth? It might be coffee or toothpaste or maybe you can see something you could taste. You might have a sweet in your bag or chewing-gum. If you taste something, pay close attention to the flavour.
The above 5, 4, 3, 2, 1 technique is a handy task for times when you may feel nervous such as at the airport, church, family gathering, doctor’s or dentist’s waiting room etc. The task will help to ground you and prevent you from getting caught up in fearful thoughts.
Ground yourself by concentrating on your senses. It doesn’t matter whether you think of 5 things to smell or 4 things you can hear i.e. the order in which you think about your senses is unimportant.
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