01:25

5-4-3-2-1 Grounding Practice

by Michelle Gallagher Escobar

Rated
5
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
19

This short grounding practice uses the 5-4-3-2-1 method to help steady your body and reconnect with what’s around you. It’s gentle, simple, and supportive - something you can return to whenever you feel overwhelmed or unsettled. We move through the senses one by one. A little over a minute is all it takes to come home to yourself.

GroundingSensory AwarenessOverwhelm ManagementMindfulnessGrounding Technique

Transcript

Welcome.

Let's settle your body and mind.

Take a moment to look around you.

Let your eyes fall softly on your environment.

Now gently name five things you can see out loud or quietly to yourself.

Next,

Notice four things you can hear.

Then bring your attention to three things you can touch.

Absorb the way they feel between your fingers.

The textures that remind you you're part of this beautiful world.

Now,

Two things you can smell or notice the scent of the space you're in.

The air that holds you.

And finally,

One thing you can taste.

This practice is here for you whenever you feel overwhelmed.

It can help you settle into your body,

Feel the ground beneath you,

And come home to yourself.

Enjoy the rest of your day.

Meet your Teacher

Michelle Gallagher EscobarHilo, HI 96720, USA

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© 2026 Michelle Gallagher Escobar. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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