Help Ground Yourself & Your Child With the 54321 Exercise
![54321](http://ourmuslimvillage.com/wp-content/uploads/2021/08/54321.jpg)
The exercise below is a well know activity that has proven to be really effective in helping people ground themselves, calm down, de-stress and re-focus.
It uses the five senses to bring awareness back to the current moment which can help when feeling anxious, stressed, over-excited or emotionally disregulated.
It is really effective with children but adults as well and can be done anywhere, however It is best practiced in a safe and quiet place where you/your child won’t be disturbed.
It can also be adapted it to the needs and age of your child and if your chid has a disability e.g. partially sighted or deaf then again you can adapt to what works best for them.
![see](http://ourmuslimvillage.com/wp-content/uploads/2021/08/see.jpg)
Name 5 Things You Can See
e.g. car, tree, sun, clouds, shoes, pencil, books, your fingernails, an insect etc
![touch](http://ourmuslimvillage.com/wp-content/uploads/2021/08/touch.jpg)
Name 4 Things You Can Touch
e.g. cup, fabric of trousers/dress, grass, a stone, tasbeeh, water bottle, blanket, a ball etc
![hear](http://ourmuslimvillage.com/wp-content/uploads/2021/08/hear.jpg)
Name 3 Things You Can Hear
e.g. traffic, birds singing, Qur’an recitation, people talking, the wind or rain, clock ticking, your breathing etc
![smell](http://ourmuslimvillage.com/wp-content/uploads/2021/08/smell.jpg)
Name 2 Things You Can Smell
e.g. food cooking, perfume, traffic fumes, cut grass, scent of flowers etc
![taste](http://ourmuslimvillage.com/wp-content/uploads/2021/08/taste.jpg)
Name 1 Things You Can Taste
e.g. a sweet, a cold or warm drink, an apple or banana, ice cream, a snack etc
Suggestions for Adaptations
![](http://ourmuslimvillage.com/wp-content/uploads/2021/08/car.jpg)
Pick a Theme
Try picking a theme and adapt plus you don’t have to use all the senses. E.g. Traffic: 5 vechicles you cab see, 4 you can hear, 3 you can touch (when safe0; 2 traffic smells, Try other themes such as nature, food etc.
![](http://ourmuslimvillage.com/wp-content/uploads/2021/08/green.jpg)
Adapt for Younger Children
For younger children you can adapt the number off things and limit the senses used e.g. 3 things you can see, 2 you can hear, 1 you can touch, or 1 thing uou an see, touch, hear, smell anf taste and so on.
![](http://ourmuslimvillage.com/wp-content/uploads/2021/08/pink.jpg)
Mix It Up
You do not have to use the ordering of numbers to senses above. You can mix it up to make it easier or harder. For example 5 things you can hear, 4 things you can smell, 3 things you can taste and so on. Or try 5 of each sense etc