At some point in life, we have all succumbed to being the victims of living in our thoughts. This might have occurred while you were at a beautiful destination, at a public event, or maybe even while commuting. There are endless situations in which you might have found yourself lost in your thoughts and not living in the present moment. I can even personally recall the multiple times that I have walked into a room and forgotten why I went in there in the first place. This happened because I was preoccupied with the hundred other things that I need to do or have already done in the past.

The 5-4-3-2-1 technique is a simple yet effective mindfulness exercise.

When you start feeling yourself getting lost in your thoughts or becoming preoccupied with distractions from the outside world, use the 5-4-3-2-1 technique to bring your focus back to the current moment.

Begin by bringing your attention to your breath. Focus on becoming the observer of your breath rather than trying to control it. Then start to bring your attention to your sight.

FIVE

Observe 5 things that you can see. Mentally acknowledge the 5 things that you can see around you at the moment.

FOUR

Notice 4 things that you can feel. Scan your body and see what sensations you can feel, whether it’s the feeling of your clothing, your sweaty palms, the drink in your hand, etc.

THREE

Make a mental note of 3 things that you can hear. It might be the person talking to you, background music, or even the white noise of the lights.

TWO

Breathe in and notice 2 smells permeating the space you are in.

ONE

Notice 1 thing that you can taste on your tongue. This could be the food you just ate or are currently eating.

Simply bringing your focus back to your five senses through this technique is a simple but effective way of centering yourself back to the present moment. It is also a great way to help you remember various moments that you never want to forget in life.

What techniques do you use to bring yourself to the present moment?