Five senses noticing is a grounding practice, a way to help you stay connected to what is happening around you right now. It’s a useful skill for reconnecting with life and refocusing your attention when your mind has drifted, or when you’re feeling overwhelmed. It can also have a calming effect. The aim is simply to be present with your experience.
Like any skill, it becomes easier the more you practice it. You don’t need anything special for this one, just a moment to pause, wherever you happen to be.
How to practice
Find a safe, convenient moment to pause, wherever you are. Plant your feet, and notice the connection to the ground.
Look. Name five things you can see.
Listen. Name four things you can hear.
Feel. Name three things you can touch.
Smell. Name two things you can smell.
Taste. Name one thing you can taste.
Take a few seconds to tune into yourself and your surroundings.
Take a breath, and resume what you were doing.
If 5 things feels like too much, try 1 thing per sense: 1 thing I can see, 1 thing I can hear, …
Dr Walton 