Right Now
Look For 5 Things You Can See: Notice the wood grain on the desk in front of you. Or the precise shape of your fingernails. Become aware of the glossy green of the plant in the corner. Take your time to really look and acknowledge what you see.
Become Aware Of 4 Things You Can Touch: The satisfyingly rough texture of the car seat. Your cotton shirt against your neck. If you like, spend a moment literally touching these things. Maybe notice the sensation of gravity itself, or the floor beneath you.
Acknowledge 3 Things You Can Hear: Don’t judge, just hear. The distant traffic. The voices in the next room. As well as the space between sounds.
Notice 2 Things You Can Smell: If at first you don’t feel like you can smell anything, simply try to sense the subtle fragrance of the air around you, or of your own skin.
Become Aware Of 1 Thing You Can Taste: The lingering suggestion of coffee on your tongue, maybe?
Repeat this process as many times as necessary.
Right Now: 5 things I can see – 4 things I can hear – 3 things I can touch – 2 things I can smell – 1 slow deep breath
Here are some worksheets and exercises:
