5 Senses Check-In 
 

A grounding practice to come back to the present moment

When life feels fast, overwhelming, or disconnected, the 5 Senses Check-In is a simple way to pause and return to yourself.

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The practice is straightforward:

1. Sight 👁️
   Look around and notice five things you can see.
   (The way light hits the wall, a color that stands out, the shape of a leaf.)

2. Sound 👂
   Tune in to four things you can hear.
   (Birdsong, traffic, your own breath, the hum of an appliance.)

3. Touch ✋
   Notice three things you can physically feel.
   (Your feet on the floor, the texture of your clothing, the air on your skin.)

4. Smell 👃
   Become aware of two things you can smell.
   (Coffee, rain, the scent of home, fresh laundry.)

5. Taste 👅
   Focus on one thing you can taste.
   (Your toothpaste, gum, dinner, or simply the freshness of your mouth.)
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This practice helps you:

• Ground your attention in the present moment

• Reduce stress and anxiety by calming your nervous system

• Re-connect with your body through sensory awareness
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✨ Next time you feel scattered, take 2 minutes to move through your senses — it’s a gentle reset for mind and body.