5-4-3-2-1

As we collectively navigate this time of heightened uncertainty, it’s especially easy to get distracted and overwhelmed by the (social) media frenzy and lose “our center.”

So, here’s a practice that recently crossed my radar to help all of us anchor to the present moment, which, in reality, is all that exists. I know, sometimes way easier said than done.

It’s called 5-4-3-2-1 and it’s a super user-friendly way to reconnect to the here and NOW. I’ve been doing it, myself, and appreciating how grounding it is.

Wherever you are, look around and name 5 things you can see. I see my chiweenie, Rocco. My purple spiral notebook with my orange liquid gel pen hooked onto it. The cat brush. The old-growth tree outside my window. My coffee mug.

Now, name 4 things you can hear. I hear birds tweeting in my backyard (pretty much my favorite sound in the world.) Rocco snoring (also, pretty much my favorite sound in the world.) Kids down the block yelling (not one of my favorite sounds.) Neighbors’ dogs barking (also, not one of my favorite sounds.)

Name 3 things you can feel. My fleece beanie on my head (hey, I live in the Pacific Northwest. ?? ) Tightness in my jaw. My heart aching over a friend who unexpectedly died from complications while undergoing a simple surgery. 

Now it gets a little harder. Name 2 things you can smell. The jasmine outside my window. The fresh air coming through said window.

Lastly, 1 thing you can taste. The banana I ate.

*Do* try this at home (!) and let others know about this simple way to hit the pause button and take a mental break while we weather these stormy times together.