5-4-3-2-1 Mindfulness Countdown

Obsessive Compulsive Disorder and Anxiety often feature excessive rumination, and worry cycles.  Sometimes our thoughts can clutter up our brains and literally prevent us from noticing our surroundings.  Other times, we might spin into panic and feel that our body is betraying us.  Mindfulness techniques can help provide relief from these patterns of worried thinking.   

5-4-3-2-1 is a simple exercise that engages each of the 5 senses and can help halt anxious thoughts by bringing you back into your body, to the present moment, and to a state of more ease and enjoyment. If practiced with a friend or family member, it can bring a sense of connection.

5-4-3-2-1 can be practiced anywhere, lying, sitting, standing, walking, etc..

My daughter and I like to practice it together, while hiking!

5 - Think of or name 5 things you see. 

Engaging the sense of sight, notice what stands out to you. Pay special attention to colors, hues, shapes, and details that might not otherwise catch your awareness.

On the hiking trail, I might notice a patch of lichen on a rock, a tree root bent in a peculiar shape, a baby tree in a cluster of other trees, the way the sunlight streams through the pine trees, and perhaps the color of my daughter’s shoe or shirt as she steps in front of me.

4- Think of or name 4 things you hear. 

So often, background sounds are there without us paying any attention to them. Bringing our awareness to our sense of hearing can have a powerful effect on present-moment awareness, bringing us out of the chatter of our minds and into the present moment.

While hiking, I may hear a babbling brook, my footsteps on the earthen floor, an airplane overhead, and a bird chirping or squirrel chattering on a nearby tree.

3 - Think of or name 3 body sensations/things you feel.

Like the sense of hearing, the sense of touch is often swept to the back of our minds, as we are focusing on our to-do lists, our obsessions, our worries. Sometimes we can be so carried away in our minds that we don’t notice our basic body sensations like hunger, thirst, or the need to go to the bathroom. Becoming aware of our body sensations can bring us out of our heads and help us feel grounded and empowered, in a profound way.

I might name being aware of the way my hiking shoe feels on my toes, the warm breeze making the hairs stand on end on my upper arm, and the sensation of my pant leg against my knee.

2 - Think of or name 2 things you smell.

Hiking through the foothills of Boulder, I would likely notice the scent of the butterscotch-like scent of the Ponderosa Pine trees and possibly the tropical scent of my sunscreen.

1- Think of or name 1 thing you taste.

Bringing awareness to the sense of taste and the tongue and mouth, I might notice the aftertaste of the mango smoothie I drank before we started the hike.

That’s it! The 5-4-3-2-1 countdown is complete! 

Take a moment to notice your state of mind afterwards. I usually notice feeling lighter, calmer, and a greater sense of ease and connection with my daughter.

If you want to explore other mindfulness techniques, receive support in applying these tools, or find out more about OCD Therapy, please reach out to us at Kairos Wellness Collective to inquire about our mindfulness coaching.