<aside> 👉 Use as needed or during meditation.

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The 5-4-3-2-1 technique is a straightforward way to ground yourself back into the present moment. You can use it to help students regulate themselves if they are upset or distracted. It only takes a few minutes and is easy to facilitate. You can also invite students to use this technique during meditation.

Ask students to think of five things they can see, four things they can hear, three things they can feel, two things they can smell, and one thing they can taste. It may be tricky to think of enough things, but encourage students to try and complete the whole exercise without leaving anything out. This refocuses students towards sensations that are tangible and can help them regain a sense of control. You might also want to try this when you’re feeling overwhelmed!