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5-4-3-2-1 Senses:

Observe and describe in detail:
• 5 things you see
• 4 things you can touch
• 3 things you can hear
• 2 things you can smell, and
• 1 thing you can taste.
The more detailed you describe each sense, the more effective it can be in slowing down thoughts and coming back to the present moment.

Sensory Activity:

Choose either one image to focus on, an object to hold or touch (e.g. favorite stuffy), favorite calming song to listen to, a scent to smell, or one thing to taste. Ask your child to focus on this one item with that sense and describe their experience to you in detail.

Feet to the Ground:

Ask your child to focus on their feet on the floor and get them to wiggle their toes. Take them outside and get them to stomp their feet on the ground a few times. This practice can help them to get grounded and connected back to the earth. This is something you can do together.

Palms Together:

Press your palms together a few times and pay attention to the pressure. Then, rub your hands quickly together until you can feel the heat and friction. Then, move your hands slightly apart to feel the energy created. You can use the energy that is created to smudge yourself at any moment as needed.

Tense & Release:

Clench your fists while you inhale and release them while you exhale. Try this with other parts of your body too and notice what the tensing and releasing feels like.

Cold Temperatures:

Wash your face with a cold washcloth or hold an icepack to your face while noticing what the cold sensation feels like.

Breathe:

Put one hand on your chest and do some box breathing. Breathe in deeply for 4 seconds, hold it for 4 seconds, exhale for 4 seconds, hold it for 4 seconds.
And repeat for 4 times.