5-4-3-2-1 Grounding
When your mind is racing ahead or looping over the same thing, this exercise brings you back to where you actually are, right now. It works by moving your attention outward, through each of the senses in turn.
There's no right way to do it, and nothing you notice is too small or too ordinary. Move at your own pace.
Five things you can see
For example: the grain of a table, a mark on the wall, etc.
Four things you can feel
For example: your feet on the floor, the chair supporting you, etc.
Three things you can hear
For example: traffic outside, a fan humming, etc.
Two things you can smell
For example: coffee, soap, etc.
One thing you can taste
For example: a sip of water, the taste of tea, etc.