5-4-3-2-1 Technique

Using the 5-4-3-2-1 technique, you will purposefully pay attention to details of your surroundings by using your 5 senses. Strive to notice small details that your mind would usually tune out, such as distant sounds, or the texture of an ordinary object

5- What are 5 things you can see? Look for small details such as a pattern on the ceiling, the way the light reflects off a surface, or an object you’ve never noticed.

4- What are 4 things you can touch/feel? Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical properties.

3- What are 3 things you can hear? Pay special attention to the sounds you mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.

2- What are 2 things you can smell? Try to notice smells in the air around you, such as an air freshener or freshly mowed grass. You may also look for something that has a scent, such as a flower or unlit candle.

1- What is 1 thing you can taste? Can you notice any tastes in your mouth or the air around you? You can also carry gum, candy, mints or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavors.