This exercise will help ground you in the present moment using your five senses.
Look around you. Name 5 things you can see.
Take your time. Notice colors, shapes, and textures.
Notice 4 things you can physically feel right now.
Your feet on the floor, the air on your skin, the texture of your clothing.
Listen carefully. Identify 3 sounds around you.
Even subtle sounds count - your breathing, distant traffic, the hum of electronics.
Take a deep breath. Notice 2 scents in your environment.
If you can't smell anything distinct, notice the absence of smell or recall favorite scents.
Focus on 1 thing you can taste right now.
It might be lingering from a recent meal, a drink, or simply the taste of your own mouth.
Take a slow, deep breath. You are here, in this moment, and you are safe.
Well done! You've anchored yourself in the present moment using all five senses.
Notice how you feel now. More centered? More aware? This tool is always available to you.