Five Senses Exercise
Name things you can see, hear, touch, taste, and smell to ground you in the present.

Introduction

This is a simple but powerful grounding exercise called the Five Senses Exercise. This practice is designed to help you reconnect with the present moment, especially when you’re feeling overwhelmed, anxious, or caught up in distressing thoughts.

Often, when we’re anxious or stressed, our minds pull us into the past or the future—worrying about what’s next or replaying things that have already happened. But right now, in this moment, you are safe. This exercise helps anchor you in what is real and happening right now, using your five senses.

Step 1: Take a Deep Breath

Before we begin, take a slow, deep breath in through your nose… and out through your mouth.  As we move through this exercise, try to notice things with curiosity, as if you’re experiencing them for the first time.

Step 2: Notice 5 Things You Can See

Look around you and name five things you can see. They could be objects in the room, colors, patterns, shadows—anything your eyes pick up. Take your time to really notice the details. Maybe you see the texture of your clothing, the way the light reflects off a surface, or a particular color that stands out.

Step 3: Notice 4 Things You Can Touch

Now, bring your awareness to four things you can feel.

This might include:

  • The feeling of your feet on the ground

  • The temperature of the air on your skin

  • The texture of your clothing

  • The sensation of your hands resting in your lap

Take a moment to really feel each sensation, noticing its texture, temperature, or pressure.

Step 4: Notice 3 Things You Can Hear

Now, shift your focus to three things you can hear.

You might notice:

  • The sound of your breath

  • The hum of a refrigerator or air conditioning

  • Distant voices, birds, or traffic

Listen carefully. If it seems quiet, try to pick up on subtle sounds you might not usually notice.

Step 5: Notice 2 Things You Can Smell

Now, bring attention to two things you can smell.

You might notice:

  • The scent of your clothing

  • A lingering smell of coffee, soap, or the air around you

  • If you can’t pick up a scent, you can take a deep breath near your sleeve or find something nearby to smell.

Step 6: Notice 1 Thing You Can Taste

Finally, focus on one thing you can taste.

  • Is there a lingering taste in your mouth?

  • Can you sip a drink or chew gum to notice a flavor?

  • Even if you don’t taste anything, just noticing the feeling inside your mouth is part of the practice.

Step 7: Take a Final Breath

Now, take one more deep, slow breath in… and out. Notice how you feel in your body. Has anything shifted? This exercise helps ground you in what’s real, right here, right now. It’s especially useful when you feel overwhelmed, anxious, or stuck in racing thoughts. You can do this anytime, anywhere—whether in a stressful moment or just as a way to reconnect with the present.