Project Description

Who is this method suitable for?

  • Individual

At which step in the process?

  • Step 04 – Focus on the here and now again.

This is how it works:

Take a moment and consciously concentrate on your senses.

  • 1

    See 5 things: Look around you and name 5 things you see.

  • 2

    Feel 4 things: Touch or feel 4 things that you can currently perceive.

  • 3

    Listen to 3 things: Listen carefully and name 3 sounds around you.

  • 4

    Smell 2 things: Breathe in and notice 2 scents (or remember scents if there is nothing to smell right now).

  • 5

    Taste 1 thing: Focus on 1 taste in your mouth (or think of something you like).

💡 Tip: Do the exercise deliberately slowly and really notice every perception.

Additional information

Why does it work?

  • This technique brings you out of your head and back into the present moment through conscious awareness of your surroundings.
  • It helps to break through brooding or stressful thoughts by activating your senses and focusing on the tangible now.

Preparation tip

  • Practice the method regularly in relaxed moments so that you can call it up intuitively in stressful situations. It works everywhere – in the office, on the train or on a walk.

Personal experience
I love this method because it is so simple and works everywhere. It helps me to immediately feel more present and calmer – especially in hectic moments.

Ideal for:

  • Stressful & hectic moments
  • Stop circling your thoughts
  • Arrive back in the moment quickly

Further information:

🎧 Audio exercise for the 5-4-3-2-1 method
Annkathrin Kehrli – Acoustic guide to the method.
➡ Start here (Last accessed: 05.02.2025)