🧘‍♀️ Mindfulness with Sarah: The 5,4,3,2,1 Grounding Practice

In this special WW Insider video, I guide you through one of my favorite mindfulness tools — the 5,4,3,2,1 practice, a simple yet powerful technique that uses your senses to gently anchor your awareness in the present moment.

📝 Includes a download: Your 5,4,3,2,1 Grounding Practice Guide

Practice Time: < 2 min

Purpose of this grounding practice:

• Support emotional regulation
• Shift out of mental “time travel”
• Use your senses to bring awareness to the present moment
• Embody your inner power and motivation by training your mind not to get stuck in past failures or future fears

Practice involves:

• Mindfulness
• Kinesthetic & sensory attunement
• Breathwork

No materials needed — just bring yourself.

The video is under 5 minutes, and the practice itself can be done in just 1–2 minutes throughout your day. It’s perfect for those times when you’re feeling distracted, overwhelmed, or caught in thoughts about the past or future. By tuning into your environment through sight, sound, touch, smell, and taste, you can reduce emotional distress, reconnect with your body, and bring your focus back to the now.

I also share how this sensory-based practice can support sustainable motivation by helping you reset, refocus, and move forward with intention. 

And because it’s simple, quick, and grounded in the senses, it’s also a perfect practice to teach kids as a tool for emotional regulation and building lifelong coping skills.

Mindfulness isn’t just about calm — it’s about reclaiming your power, staying present, and showing up fully for your life.