5-4-3-2-1-Calm!

We all know that mindfulness- or paying attention to the present moment- is a quick and easy way to help us feel calm. The 5-4-3-2-1 grounding technique is simple to use, and can help us to be mindful during times of stress or overwhelm.

Start by taking a deep breath. Breathing in through your nose and out through your mouth. Then, paying attention to the space around you, name…

5 things you can see…

Look up, look down, look around you. Can you notice colours, shapes or patterns?

4 things you can feel…

How do your clothes feel against your skin? Can you feel any textures or fabrics? Become aware of your body temperature. Can you feel a breeze?

3 things you can hear…

Listen near and far. Can you hear any traffic? The gentle hum of any electricals? Maybe you can hear your own breathing?

2 things you can smell…

Can you notice any smells in the air or around you? Maybe your hair still smells of shampoo? Can you still smell the washing powder on your clothes? Do you have any essential oils nearby? If you can’t find anything to smell, simply imagine your favourite scents.

1 thing you can taste…

Run your tongue over the back of your teeth. Maybe you can still taste toothpaste in your mouth? If you can’t taste anything, simply imagine your favourite thing to eat or drink.

Finish this practice by taking another deep breath, letting go of any stress or tension.

About Fiona Roberts

Fiona has worked with children and families for over 15 years, in various education and support roles. Fiona has a background in Psychology, Early Years Professional Status and a Certificate in Parent-Child Therapy. Fiona works therapeutically with children and parents, promoting healthy attachments and communication within family relationships, as well as supporting families to manage challenging situations through tailored strategies and guidance.

Find Fiona Roberts on Facebook: Mini Me Yoga West London