​​5-4-3-2-1 Grounding Technique

Use this exercise to bring your attention to the present moment and calm your mind.

1. Look around: Name 5 things you can see.

2. Feel: Touch 4 things you can feel (like your chair, clothing, or the ground).

3. Listen: Notice 3 things you can hear (background sounds, your breath, etc.).

4. Smell: Identify 2 things you can smell (your coffee, fresh air, etc.).

5. Taste: Focus on 1 thing you can taste (a sip of water, a mint, or just notice your mouth).

 

Box Breathing (2 Minutes)

This breathing technique helps calm your nervous system and refocus your mind.

1. Inhale slowly for 4 counts.

2. Hold your breath for 4 counts.

3. Exhale for 4 counts.

4. Hold again for 4 counts.

5. Repeat this cycle 5–10 times.

 

The STOP Method

Pause and align with this quick mindfulness check-in.

• Stop what you’re doing.

• Take a slow, deep breath.

• Observe your thoughts, feelings, and body.

• Proceed with intention.

 

Tip: You can practice these exercises anywhere: at your desk, in the car, or before bed.

Regular mindfulness practice helps reduce stress and increase focus​