5-4-3-2-1 , back to the here and now

A perception exercise that brings you out of the spin of thoughts and back into the present, through the senses rather than thinking.

Here’s how

1. Name 5 things you can see.
2. 4 things you can hear.
3. 3 things you can feel (chair, floor, clothing).
4. 2 things you can smell.
5. 1 thing you can taste. Go gently, without hurry.

A calm self-help exercise, no substitute for therapy. Leave out whatever doesn’t feel good.