Guided practice

Let the room hold your attention.

Keep your eyes open. You can skip any sense or prompt that is uncomfortable or unavailable.

Choose a practice length

Name five things you see.

1:00

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Practice paused.

The 5–4–3–2–1 practice.

  1. 5

    Name five things you can see.

  2. 4

    Notice four points of physical contact: feet, chair, hands, clothing, or the floor beneath you.

  3. 3

    Name three sounds without deciding whether you like them.

  4. 2

    Notice two scents. If scent is unavailable, name two neutral colors.

  5. 1

    Notice one taste—or name one thing you can choose in the next five minutes.

A discreet workplace version.

Feel both feet. Name the date, the place, and the task directly in front of you.

Then write three facts and one question before entering the meeting or answering the message. The goal is orientation, not pretending the problem is small.