5 senses activity

The ‘Five Senses’ exercise is a mindfulness exercise that helps you to slow down and feel more grounded. It can be a useful tool to use when you are ‘on the go’ as it requires no equipment and only takes a moment or two. You can do this at any time, on the bus, while you are walking, washing up, or while you wait in a queue, as there is no requirement to be in a quiet, private place. 

Find 5 things you can see 

• Look for small details like patterns on the ceiling or the creases on your hands 

Find 4 things you can feel 

• How do your clothes feel today? What can you pick up and hold? 

Find 3 things you can hear  

• Are the sounds close by or far away? Can you identify what it is? 

Find 2 things you can smell  

• Look for things and image their smells if you can’t smell anything where you are right now 

Find 1 thing you can taste  

• Focus on imagining a taste if you cannot eat at this time 

The aim of this exercise is to fully experience the present through each of your senses and bring your attention to the here and now, allowing you to activate your senses and pull your focus away from the things that are overwhelming your thoughts. This exercise can also be referred to as ‘anxiety grounding’ or a ‘grounding technique or grounding exercise’ and is used widely within health and wellbeing practices. 

This activity can be really helpful for providing a simple structure and easy-to-follow routine for grounding ourselves when everything seems a bit overwhelming. the workplace due to its discreet nature that allows you to implement the strategy whenever it is needed. 

It’s also a great activity to try with children! It creates a calm environment to promote self-regulation skills, as well as developing attention to detail, mathematical application, and empathy for others.