The 5,4,3,2,1 Method: A Tool I Use to Center Myself and Re-Focus

moment of meditation

Accomplishing goals via hard work is all I know. That, coupled with my self-diagnosis of imposter syndrome, makes me a tad bit excessive. Well, maybe you can take the word tad out. Okay, and the word bit. I am in a complete zone ( code for I go overboard) when working. And, according to my children, I am always working.

With that being said, maturing (code for getting older) made me realize I will always go full throttle on projects. That is just a part of me. But, since I enjoy learning, I could learn how to be more present and tuned in day-to-day. After all, ultimately, my goal is to fully enjoy my time here on earth. The 5,4,3,2,1 method is one of the tools that I have picked up since being on this quest to be more present and in tune.


If you are anything like me, you often find your mind going 100 miles a minute as you try to manage everything going on in your life. You have a constant to-do list you are checking in your brain. Not to mention that extensive reminder list that you have created via Siri.

If you are anything like me when this happens, you are in auto-pilot, and the things right in front of you tend to be a blur. As good as I think I am, when I am in this mode, I cannot process what is taking place right in front of me. That is why I have found the 5,4,3,2,1 method so helpful. Although, honestly, I often get stumped on 2 things I can smell 🙂 .

Anywho, since I am enjoying the 5,4,3,2,1 method, I wanted to share it with you. Make sure you take some slow, deep breaths to calm yourself before going through these 5 steps to ground yourself:

practicing mindfulness

Acknowledge FIVE things you see around you.

I see my comforter, my television, the walls, a chair, and a door.

Acknowledge FOUR things you can touch around you.

I can touch my pillow, my water bottle, my hair, and my lamp.

Acknowledge THREE things you hear.

I can hear cars riding by, the air conditioner, and my fingers tapping the keyboard.

Acknowledge TWO things you can smell.

Oh, this one is tough right now. I can smell my natural body scent (and no I am not musty) and ………..I’ll get back to you on the second thing. 🙂

Acknowledge ONE thing you can taste.

I can taste dried mango fruit.

Okay, your turn! Take some deep breaths and give it a try. Let me know. Did it work for you?

Much Love,


Published by Tonza D. Ruffin

Perfectly Imperfect but VERY PROUD WOMAN, MOM, LAWYER, and AUTHOR, but most importantly...LIFE LOVER! I laugh loud, I work hard, I play hard, I am adventurous, I am curious, I am driven, I have moments of deep insecurity, I am loving, I am vulnerable, I am explosive (not one of my finer qualities), I dance around my house alone, I am an awful perfectionist which makes my insecurity worse, I sing out loud in my car without any concern for whose watching, I have trust issues, I do not live through my children, I no longer try to force my children into the mold that I created so that I could feel validated as a mother, I am a risk-taker, I am guarded in my personal life, I am kind, I am grateful. I am so excited about the rest of my life!

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