Focusing on the Here and Now: The 5-4-3-2-1 Trick
This week we’re going to work on a trick to help you feel immediately calmer and more centered. I call this the 5-4-3-2-1 trick, but it’s also called a 5 senses meditation or mindfulness exercise. Mindfulness is all about being in the present moment. This allows us to distance ourselves from any emotional stress we may have in the past or in our upcoming future. Simply keeping our minds focused on the here and now can cut down on the anxieties associated with thinking about “what if” and “should I have” scenarios that are often a waste of mental energy. In uncertain times, like those of a pandemic, being able to pause this “what if” thinking can be a huge relief and help us to appreciate the moment around us.
You can do this with your eyes opened or closed – whatever you’re most comfortable with or can safely do where you are. The best part about this exercise is that you can do it anywhere and at any time. In fact, I actually did this exercise sitting in the lobby of McNeer waiting for Dr. Morgan to call me back in the room for my job interview at RBC several years ago. I found that it helped calm my nerves tremendously, and I hope you do, too!
5 things you can see – What are 5 things that you can see around you right now? If your eyes are closed, visualize 5 things around you. Think about the color(s) in each of these things. Do the colors change with the light? Are there patterns within the colors? Is there a shine, a glow, or a matte appearance to each item? Are there words on them? What do these words say? Really try to focus on every detail.
4 things you can touch – What are 4 things that you could touch around you (or that you can imagine you can touch)? Think about the textures associated with each thing. Are they soft, hard, rippled, smooth, rough, or even edged? Does the texture vary at all from one part to the next? What’s the temperature of the item? Really imagine what it would be like to actually touch the item and hold it in your hand.
3 things you can hear – What are 3 things that you can hear around you? Is there a clock ticking nearby? Is there the noise of a heater or air conditioner? Is there music nearby or perhaps people talking? Are the sounds loud or soft? Are they continuous or intermittent? Etc.
2 things you can smell – What are 2 things that you can smell, or that you can imagine the smell of near you? Can you smell a perfume or cologne? Are there flowers or food nearby? Is there an unpleasant smell? What might one of the objects you see smell like if you were closer to it?
1 thing you can taste – What is 1 thing that you can taste, or that you can imagine tasting? Can you imagine tasting the food that you smell nearby? What would it taste like? What about the taste of mouthwash in your mouth? Etc.
The trick with this exercise is to try to focus on every detail. Don’t worry about whether you remember which number goes with which sense. It doesn’t really matter. It’s all about bringing your attention to the here and now.
Stay tuned for more tricks and for more information on mindfulness in the next few weeks!
-Dr. M
You can do this with your eyes opened or closed – whatever you’re most comfortable with or can safely do where you are. The best part about this exercise is that you can do it anywhere and at any time. In fact, I actually did this exercise sitting in the lobby of McNeer waiting for Dr. Morgan to call me back in the room for my job interview at RBC several years ago. I found that it helped calm my nerves tremendously, and I hope you do, too!
5 things you can see – What are 5 things that you can see around you right now? If your eyes are closed, visualize 5 things around you. Think about the color(s) in each of these things. Do the colors change with the light? Are there patterns within the colors? Is there a shine, a glow, or a matte appearance to each item? Are there words on them? What do these words say? Really try to focus on every detail.
4 things you can touch – What are 4 things that you could touch around you (or that you can imagine you can touch)? Think about the textures associated with each thing. Are they soft, hard, rippled, smooth, rough, or even edged? Does the texture vary at all from one part to the next? What’s the temperature of the item? Really imagine what it would be like to actually touch the item and hold it in your hand.
3 things you can hear – What are 3 things that you can hear around you? Is there a clock ticking nearby? Is there the noise of a heater or air conditioner? Is there music nearby or perhaps people talking? Are the sounds loud or soft? Are they continuous or intermittent? Etc.
2 things you can smell – What are 2 things that you can smell, or that you can imagine the smell of near you? Can you smell a perfume or cologne? Are there flowers or food nearby? Is there an unpleasant smell? What might one of the objects you see smell like if you were closer to it?
1 thing you can taste – What is 1 thing that you can taste, or that you can imagine tasting? Can you imagine tasting the food that you smell nearby? What would it taste like? What about the taste of mouthwash in your mouth? Etc.
The trick with this exercise is to try to focus on every detail. Don’t worry about whether you remember which number goes with which sense. It doesn’t really matter. It’s all about bringing your attention to the here and now.
Stay tuned for more tricks and for more information on mindfulness in the next few weeks!
-Dr. M
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