Explore Your Senses with 5-4-3-2-1 Grounding
This activity helps children learn and practice the 5-4-3-2-1 grounding technique—a simple sensory-based mindfulness strategy that helps calm the nervous system and bring awareness back to the present moment. It’s a helpful tool for when emotions feel too big or the world feels overwhelming.
If you’re doing this activity with a child or a friend, try modeling the steps out loud—especially the first few times. Say what you see, feel, hear, smell, and taste so they can hear how the process works.
This kind of verbal demonstration gives them a clear, concrete example to follow. Over time, and with practice, many children may begin to perform the steps silently in their heads when they need them most.
Materials Needed
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A comfortable space to sit or lie down
- Optional: The 5-4-3-2-1 Grounding Printable Poster
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Optional: A grounding object (like a small stone or fidget), a snack, a scented item (like a piece of fruit or essential oil), and paper/pencil if writing responses
Instructions
Set the Scene:
Find a quiet or safe-feeling spot. If the child prefers, they can close their eyes for a moment, take a deep breath, and open them when ready.
Begin the Senses Countdown:
- 5 things you can SEE – Look around and name five things. Try to describe them in detail—colors, shapes, patterns, etc.
- 4 things you can FEEL – Notice textures: your clothes, the floor, a soft toy, or even the air around you.
- 3 things you can HEAR – Tune into sounds nearby or far away. Can you hear anything unexpected?
- 2 things you can SMELL – If there’s nothing obvious to smell, that’s okay. You can bring something into the space or skip this step.
- 1 thing you can TASTE – Take a sip of water or a small bite of something if it’s available. If not, it’s perfectly fine to skip this step too.
- Wrap It Up:
Take another deep breath. Check in—how does your body feel now compared to before?
Tips & Variations:
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Different ways to participate: Kids with limited verbal communication may prefer to point to items, use gestures, or draw what they notice. You can move slowly, give them time, and support their preferred way of sharing.
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It’s okay to skip steps: Smell and taste aren’t always easy to access in the moment—and for some kids find those two difficult. Let them know it’s completely okay to skip any step that feels too hard. The goal is to feel safe and grounded, not to get it perfect.