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5 4 3 2 1 Reduce Anxiety

4 Min
1.6k+ Plays
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Amy Kerman-Gutzmer
Yoga & Infinite Possibilities Teacher
The 5 4 3 2 1 is a mindfulness and grounding technique that helps to calm anxiety. It draws you into the present moment to find 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.
From the community
10 reflections
During the time I was during this practice, I noticed I could see my bedroom wall, my cell phone call me my cell phone chargerCall mama white shelf full of knickknacks, And my window with the morning light coming through it. I felt the softness oh my goodness bedsheets , I heat of my blanketsT Thehe long smooth shape and texture oh my phone charger , And the cool air on my arms. I noticed birds chirping, the sound of my breathing and the sound of my voice as I whisper the things I noticed. I also was able to smell my skin And The rubber on the wristbands Which I wear. Finally, I was able do you taste presentation of dryness in my mouth. I did find this technique to be grounding and relaxing. I have actually discovered other tracks on this app which teach the 54321 approach. I learned the technique from these of the cracks, and often do it on my own time to maintain focus. However, this particular track offered to suggestions but I have not found in the other ones. The first of these , is to take a calming breath between using each of the senses. For example list the five things you can see and then take a calming Breath.then focus on four things you can feel, take a breath, and so on I think I will find this suggestion helpful because they have a tendency to rush the process and this will force me to slow down . The second suggestion is that when you are in the situation where one of your senses is not applicable such As if you can’t smell or taste anything in your current location you could pPicture this infection, in this case the smell or taste of something that you love. This suggestion will benefit me because I often use the same examples for smell and taste repeatedly. This kind of me to become bored and lose focus picturing things I love while doing this exercise will allow me to be creative and prevent being bored. I am grateful for the folks who work for this app for teaching me this technique to be present and focused. Thank you for putting this particular track together, which will allow me to enhance my skills add this approach. I am also grateful for the community on this app for taking the time to read this post. I hope everyone is OK, happy, and well. 
The noticing takes my
mind away from thoughts of ‘must do’ and helps to remind me of what is
What a great idea to bring ones self back to the moment. It could be done most anywhere without bringing attention to myself.
This meditation is a simple yet powerful tool. Definitely going to keep it in my arsenal.
Simple breathing and distraction through other senses are very powerful.
54321 method helps distract me from what is currently on my mind
Day 1
I could relax I want to continue program. so far relaxed
Sunday with the family
I can pause for a few minutes and it is beneficial. I don’t need lots of time to do this.
first meditation in this app
it was relaxing but the instructor’s way of speaking was a bit annoying
Relaxing but instructeurs way of speaking a bit annoying and long. Wouldn’t listen to it again
I learned that doing this as a guided practice works better than doing it myself.
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