Feeling Your Soul… “5 4 3 2 1” Technique

by | Feb 21, 2022



“The goal with this exercise is to use the five senses to focus on the moment and avoid multiple anxious thoughts that can get in the way of your progress.”

I’ll share how this worked for me on the 1st try today. Judy asked me to try it. Let’s see how it goes.

5. SEE: Acknowledge five things that you can see around you. Blue skies, passing Raccoons, early Bees, Hummingbirds and small things beautiful.

4. TOUCH: Acknowledge four things that you can touch around you. Soft skin, furry loved ones, succulents. pudding.

3. HEAR: Acknowledge three things you can hear around you. Sea, wind, buoy bell.

2. SMELL: Acknowledge two things around you that you can smell. Cannibus, Roses

1. TASTE: Acknowledge one thing around you that you can taste. Chocolate Peanut Butter ice cream!

Now you try this technique yourself. Share it with your partner or a friend. Learning to be in the moment is the way forward for those of us who suffer from anxiety and depression.

It’s not easy, though. I’m making progress each day. Set backs happen. It takes time and discipline.

Once your mind is trained up to value the benefits of living in the moment, you’ll see, touch, hear, smell, and taste things your senses never connected fully to before. It’s always a work in progress.

Steve & Judy Sparks Children and Families in Life After Trauma (CFLAT)
See, touch, hear, smell, and taste the sea…

About the author

Steve Sparks is a retired information technology sales and marketing executive with over 35 years of industry experience, including a Bachelors’ in Management from St. Mary’s College. His creative outlet is as a non-fiction author, writing about his roots as a post-WWII US Navy military child growing up in the 1950s-1960s.
View all posts by stevesparks →

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