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5, 4, 3, 2, 1

3 Min
Meditation
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Cass Carlopio
Sleep Expert, Psychologist & Meditation guide
This brief mindfulness exercise uses the sense to come back to the present moment. This is great to do anytime, anywhere, eyes opened, and can help calm anxiety and stress.
From the community
30 reflections
M
Maria
5,4,3,2,1
How amazing it is, with these technique you can feel so calm and without anxiety. Stay always calm and never forget to be grateful!!!
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Lori
Trauma
I need to stay in the present moment. I can ground and re-group with this naming 5)4)3)2)1) exercise
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Lori
Trauma
The Multiple traumas I’ve experienced over the last year make me freeze or isolate. This excise cN help me get in front of those, rather than ruminating on past or future
C
Cherish
Sensing...
When we feel anxious, our mind is mostly thinking about the future and the ‘what if’s’. When our mind is preoccupied with the future, we are missing out on our lives because it is only in the present moment where we can live our lives. In this short meditation, Cassandra gives us an excellent technique that we can use anytime and anywhere to bring us back into the present moment. This excellent sensing technique is called 5,4,3,2,1 in which we name 5 things we can see, 4 things we can hear, 3 things we can feel, 2 things we can smell and 1 thing we can taste. Sitting in my chair, I began naming things in my surroundings that utilized my senses. Because my mind was preoccupied with a task, it couldn’t be in thoughts about the future at the same time. It is this tricking of the mind that forced it to be in the Now. And, it is in the Now where I know I am safe and content. This very simple, yet extremely effective technique gets us out of our mind and into the present moment. We cannot control what happens in the future because it hasn’t happened yet. Therefore, it is only in the Now where we do have any control over what we choose to focus on. By focusing on our senses, we can always be in the Now. Namaste 🙏🏻❤️☮️
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Jeanisse
Present by sensing
Most times, we are quick to run towards the future, jump into conclusions on what would happen. This doesnt do us any good, because we are not living our present. To stay in the present, this exercise teaches a very simple technique: use your senses. What can you touch? What do you see? What can you see? What do you hear? Do the assessment whenever you feel like running off towards made up scenarios. it may help.
C
Cyndee 🌊
Clear mind, less tension
It only takes a few minutes of letting go of everything and just focusing on what’s around me and experiencing all my senses to cleared my mind and released tension. Namaste☮️
A
Andrei
Wonderful stress releaver!
I distracted my overwhelming thoughts and it has never been that easy, and it felt so good! Thank you!
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William
5 to 1
Cassandra, fascinating! Had to play it twice. Will try outdoors tomorrow when more objects to select. Thanks.
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Stephanie
Reducing anxiety
When we are feeling anxious about things in the past or for the future, it helps to ground yourself in the present by noticing what you can see, hear, feel, and smell around you. Right when and where you are.
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Kaylee
Stressed
It helped me stay calm and not be stressed. The sound was calming to me.
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Ivana
This is the one I keep coming back to. Thank you Cassandra!
Nothing is pressuring me in the present moment, and I can use this moment to focus on what is important right now.
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Kristin
Helpful
I’ve been dwelling on the past and now worrying about the future. Fearful I’m gonna get sick :/ This was helpful. Now to practice when I get these past and future worries. The voice was calming as well. Ty
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Adam
This made me feel more located in the present; in the ‘now’.
I need to spend more time in the moment, that the future will come.
K
Kevin
In the moment
I learned that I have to always actively work to be in the moment. It doesn’t happen automatically or on its own. It won’t happen without deliberate planning and setting aside the time for it to occur
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Abby
Grounded
Going through this exercise with a moderator helped me to really feel grounded and aware of my surroundings.
C
Christiane
Hard to relax
I noticed that even as I tried to ground myself in my senses I felt very anxious and kept thinking about a current stressor. But even so I was glad to try because it beats doing nothing
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dani
Grounding Myself
This practice was perfect to keep my mind from wandering to thoughts about the future or the past. Us humans never really think about what’s really all around us and how we truly feel at the current moment. This practice was really helpful in implementing that.
S
Susan
5 4 3 2 1
Don't run off to the future or wander off to the past. Be here in the present
j
jess 🧡
present
doing this little exercise helped me to come back to the present as i was feeling quite stressed. finding 5 things i could see, 4 things i could hear, 3 things i could feel, 2 things i could smell, and 1 thing i could taste really helped me to get back on track and focused on the present, not worrying about the past or future to come :)
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Nina 🧘🏼‍♀️
Sometimes helps
I learned that sometimes this works for me, but other times not. Sometimes I can distract myself and be in the present but sometimes it just doesn’t help very much.
C
Chu
I’m gonna try this!!
I’m definitely gonna put this to the test lol. My mind is always wondering or drifting! Through reading and understanding I’m realizing how important it is to stay in the Present moment. That’s really my focus until it becomes and habit!!
J
Jimi
Grounding/Mindfullness/Being in the Present
I had forgotten about this grounding techniques, so I'm very grateful to have rediscovered it.
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Jeff
54321
Not for me. My earbuds are in. How can I name things to hear...lol
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TiAta
Helped some
It calmed me down a little. Very stressful situation, but I can see how it makes me stop thinking about the situation and focus on what’s around me.
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Stephanie
5,4,3,2,1 Meditation
I learned that meditation keeps me present and aware of what’s around me such as sounds, smells, and objects. I will do this daily as I struggle with being present in the moment.
K
Kendall
Grounding
5 things you see 4 things you hear 3 things you feel 2 things you smell 1 thing you taste
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Rick
Grounding 5,4,3,2,1
It took my mind off of , well, my mind. I’m dealing with nerve pain, back pain, and stomach pain. This exercise enabled me to think of something different, which was a nice feeling. Thank you for the mental break.
M
Maggie
Calming
I know in stressful or new situations I am anxious all the time.. this mediation help me relax and bring myself back to the present and not to go to the future or past!
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Onintze
5 4 3 2 1 mindfulness exercise
It's simple but really useful, I love it! 👏👏 I think I'm going to start using it every day. Thank you. 💕
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Cindy
Need to remember to do this more...
I find it easier if I switch it around to 4 things I can feel and 3 things I can hear, as I'm usually somewhere quiet when I do this!