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5, 4, 3, 2, 1

2 Min
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Cass Carlopio
Sleep Expert, Psychologist & Meditation
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
11 reflections
How amazing it is, with these technique you can feel so calm and without anxiety. Stay always calm and never forget to be grateful!!!
I need to stay in the present moment. I can ground and re-group with this naming 5)4)3)2)1) exercise
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
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 🙏🏻❤️☮️
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.
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☮️
Wonderful stress releaver!
I distracted my overwhelming thoughts and it has never been that easy, and it felt so good! Thank you!
5 to 1
Cassandra, fascinating! Had to play it twice. Will try outdoors tomorrow when more objects to select. Thanks.
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.
It helped me stay calm and not be stressed. The sound was calming to me.
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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