Look around you and name out loud:
5 things you can see
- You can look in your immediate vicinity, or further away. If you're inside, why not look out of the window.
- Look for small details such as a pattern you never noticed or the way the light reflects.
If you aren’t in a place where you feel comfortable to say them out loud, then simply note them in your mind.
Look around you and name out loud:
4 things you can feel
- You could focus on the feeling of the ground beneath your feet.
- Perhaps pick up an object and think about its weight and how it feels in your hand.
If you aren’t in a place where you feel comfortable to say them out loud, then simply note them in your mind.
Look around you and name out loud:
3 things you can hear
- If you're near a window, perhaps listen for birds or traffic.
- Pay special attention to the sounds your mind has tuned out, such as a ticking clock or trees blowing in the wind.
If you aren’t in a place where you feel comfortable to say them out loud, then simply note them in your mind.
Look around you and name out loud:
2 things you can smell
- Try to notice smells in the air around you, like an air freshener or freshly mowed grass.
- Perhaps you can see something that has a scent, such as a flower or an unlit candle.
If you aren’t in a place where you feel comfortable to say them out loud, then simply note them in your mind.
Look around you and name out loud:
1 thing you can taste
- What does the inside of your mouth taste like? Gum? Coffee? The sandwich from lunch?
- Focus on your mouth as the last step and take in what you can taste.
If you aren’t in a place where you feel comfortable to say it out loud, then simply note it in your mind.
End this exercise with a long, deep breath.
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