Mindful Monday no. 57 – The 54321 Grounding Technique

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Here is a simple grounding technique to use through out the holidays. It is called the 54321 Grounding Technique because as you are counting backwards, you are drawing your attention to the present moment in terms of your senses.

How to do the 54321 Grounding Technique:

  1. Name 5 things you can see, hear, feel right now.
  2. Name 4 things you can see, hear, feel.
  3. Name 3 things you can see, hear, feel.
  4. Name 2 things you can see, hear, feel.
  5. Name 1 thing you can see, hear, feel.

Here is an alternative way to do the 54321 Grounding Technique:

  1. Name 5 things you can see in the room
  2. Name 4 thing you can hear at the moment.
  3. Name 3 things you can feel right now.
  4. Name 2 things you can smell .
  5. Name 1 thing you can taste.

Try them both to find which way works best for you. What did you notice?

Here is another sensory exercise for mindfulness:Writing the 5 Senses

Lindsay

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