top of page

Stillness Practices

5-4-3-2-1 Sensory Grid

Cognitive / Thought-Based

A classic sensory grounding technique that pulls a panicking or highly anxious mind out of abstract mental loops by forcing it to interface directly with the physical environment.

Instructions

  1. Look for 5 things: Look around your immediate room and mentally name 5 objects you can see clearly. 

  2. Touch 4 textures: Reach out or look down to physically notice 4 things you can feel (e.g., denim jeans, cold desk surface). 

  3. Listen for 3 sounds: Pause your movement and identify 3 distinct sounds in your current environment. 

  4. Identify 2 smells: Take a deep sniff and notice 2 distinct scents or smells in your air. 

  5. Identify 1 taste: Notice the current taste inside your mouth, or take 1 mindful sip of water. 

  6. Sit in the landing: Take a long, deep breath and feel how anchored your mind is in the room now.

bottom of page