Mindfulness Activity: 54321 Grounding

October 4, 2026 🍁

During my own personal healing journey, I have found great help In turning to mindfulness and grounding activities.

I pull these activities out especially in times when there is increased uncertainty, stress, and I notice my mind wants to get into rumination mode. 

The way I see it, it is helpful as a baseline to continually find new perspectives as you grow, work through existential themes that arise (Death, Freedom/Responsibility/Choice, Isolation, Meaninglessness), notice spiritual blockages, and plug up energy leaks.

But in tandem- its helpful to have some skills that bring you back to the present moment. 

🍁 One such skills is 54321 grounding 🍁. 

Its simple, but when you commit to it, very helpful. 

The goal is to slow your nervous system down, and bring you back to the present moment by engaging your senses. Out of the mind and into the body.

When the brain wants to analyze, ruminate, go to the past & project into the future, it’s helpful to remember that the present moment is sacred. We are meant to be exactly where we are, with the exact challenges we have, in the exact life we have been given. It Is our role to grow into the person we are meant to become.

This is a mindset that has brought me a lot of peace; feel free to play with it out and see what it does for you. 

So, let’s begin- 

Slow down, take a deep breath, and give your entire attention to your senses, one by one. 

🍁 Notice 5 things you can see

{really let yourself get into it, don’t try to rush through this activity, that will defeat the purpose, i.e.,“I see a tree that is tall with many branches, I notice some leaves are turning color, there is a squirrel living in this tree. The bark is medium brown the dirt underneath the tree is a deep earthy brown”}

🍁 4 things you can hear

{i.e., "I can hear the wind rusting, cars in the distance, people talking outside, and the sound of high heels on the sidewalk}

🍁 3 things you can touch

{i.e., I can feel the cozy blanket by me, the softness of my skin, and the texture of my pajama pants}

🍁 2 things you can smell

{i.e., I can smell the cinnamon rolls I am baking In the kitchen, and the smell of my cocoa butter lotion}

🍁 1 thing you can taste

{i.e., I can taste the chai I had a sip of }

There are times in life, where you may notice that you need to pull this activity out more often. And other times where you feel safer to be present. I hope that this brings you a sense of peace 🍁✨. I would recommend practicing this often and doing it multiple times a day when you notice yourself living in your mind. 

One of my mentors taught me, “your brain is an organ that is built to create thoughts. Your heart is an organ that is built to beat. Your womb is an organ that carries your wisdom & intuition. You don’t follow every heartbeat, so dont follow every thought either.” 

One final note, getting distracted after this activity doesnt mean it didnt work, the practice is returning to the skill. Thats how a mindfulness skill becomes a lifestyle.

Wishing you peace and calm,

🍁 Tara 

Midwest Apples :)