Guided meditation
5-4-3-2-1 Grounding
The 5-4-3-2-1 grounding technique uses your five senses to anchor you in the present moment. Therapists often teach it for anxiety and panic because it gives racing thoughts something concrete to do.
10 gentle prompts · any length
Start this meditationFree, with optional voice guidance, music and nature sounds.
The guided script
Read through it here, or let Relax show one prompt at a time while you breathe.
- Take a slow breath. You are here, right now.
- Look around and name 5 things you can see.
- Notice their colors, shapes and edges.
- Now find 4 things you can feel. Your clothes, the chair, the air on your skin.
- Listen for 3 things you can hear, near and far.
- Notice 2 things you can smell, or two scents you love.
- Name 1 thing you can taste, or one thing you are grateful for.
- Take a deep breath. Feel your feet on the ground.
- You are safe in this moment. Let your breath slow down.
- Whenever you need it, your senses can bring you back here.
Tips
- Say the things out loud or in your head, whichever feels right.
- Go slowly. The goal is presence, not speed.
- Works anywhere, even with your eyes open in public.
Questions
How long is this 5-4-3-2-1 meditation?
As long as you like. Choose anywhere from 3 to 90 minutes in Relax and the 10 guided prompts spread across your session, looping gently in longer ones.
Can the meditation be read aloud?
Yes. Turn on "Read the guidance aloud" and your device's built-in voice reads each prompt. It works offline and nothing is sent anywhere.
Do I need any experience?
None at all. Each prompt tells you exactly what to do. If your mind wanders, that is normal; simply come back to the next prompt.
More guided meditations
Body Scan Meditation
Move your attention slowly from head to toe, releasing tension as you go.
Loving-Kindness Meditation (Metta)
Send warm wishes to yourself, loved ones and the world.
Progressive Muscle Relaxation
Tense and release each muscle group to melt away physical stress.
Mindful Noting: Thoughts as Clouds
Watch thoughts pass like clouds in the sky, without getting carried away.
Safe Place Visualization
Build a peaceful place in your mind that you can return to anytime.
Gratitude Meditation
Reflect on the good things, big and small, and let them sink in.
Breath Counting Meditation
Count each exhale from one to ten, then begin again. Simple and focusing.
Sleep Meditation Wind-Down
A slow, soothing descent into rest. Best lying down with the lights off.
Sound Meditation
Let sounds come and go around you. Nothing to fix, only to hear.
Breathing techniques to pair with it
Calm Breathing
A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
Box Breathing
Four equal sides: inhale, hold, exhale, hold. Steady and grounding.
4-7-8 Breathing
Long hold, longer exhale. The classic wind-down before sleep.