Guided ManoYatra tool

Ground Yourself (Five Senses)

The 5-4-3-2-1 grounding technique uses the five senses in descending count — five things you can see, four you can touch, three you can hear, two you can smell, one you can taste — to bring attention back to the present surroundings.

Staying in the Present9 minMAXtext or voice

How it works

It works by giving attention a task that can only be done here, using the room you are actually in. The counting matters because it occupies the part of the mind that would otherwise be narrating. It is trauma-informed in design and stays deliberately with neutral external detail rather than asking you to examine what you are feeling.

Grounded in

widely used trauma-informed grounding practice.

Continue in the app

Try Ground Yourself (Five Senses)

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General wellness, not medical care

ManoYatra is a general wellness product. It is not a medical device and does not diagnose, treat, cure or prevent any medical condition. It is not a substitute for professional care.

If you or someone you know is in crisis, please reach out now

If you're in crisis, please reach out to iCall at +91 91529 87821, Tele-MANAS at 14416, or KIRAN at 1800-599-0019. In an emergency, call 112.

Tele-MANAS · 24×7, free, multiple languages14416 KIRAN Mental Health Helpline · 24×71800-599-0019 iCall Psychosocial Helpline+91 91529 87821 Vandrevala Foundation · 24×71860-2662-345 National Emergency112

ManoYatra is a general-wellness and self-reflection companion, not a medical or diagnostic service. We do not make clinical diagnoses, prescribe treatment, or replace a licensed professional. In a crisis, please reach professional human help.