Color • Notice • Breathe: A Simple Way to Ground with the Five Senses

 

Estimated read time: 6–7 minutes

When life speeds up, our attention narrows to worries, to-do lists, and what-ifs. One of my favorite ways to widen the lens again is the five-senses grounding approach (often taught as “5-4-3-2-1”). Recently, Anne-Marie White, LPC, LCDC, and I turned this idea into something hands-on and enjoyable: an adult coloring & reflection book that pairs mindful line-art pages with tiny journaling prompts and calm-focus music suggestions.

👉 New release: Grounding with the Five Senses: A Mindful Coloring & Reflection Book for Adults — now on Amazon for $9.99: Get the book

Below is a simple practice you can try today, plus a peek at how the book can support an ongoing routine for you—or in your therapy work with clients.

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A 5-minute grounding routine you can try right now

Set a tiny intention: “I’m taking five minutes to steady my attention.”

1. See (SIGHT)
   Find one object in front of you. Name three details out loud or on paper (shape, color edges, shadow).

2. Feel (TOUCH)
   Place both feet on the floor. Notice two textures (sock/floor, hand/mug, air on skin). Loosen your jaw and shoulders.

3. Hear (SOUND)
   Pause and name one near sound and one far sound without judging them. Let them come and go.

4. Smell (SMELL)
   Take a slow breath and notice what’s present (room, soap, coffee). If nothing stands out, imagine a pleasant neutral scent (citrus peel, clean laundry).

5. Taste (TASTE)
   Sip water or tea; note temperature and aftertaste. If you’re not eating/drinking, notice the neutral taste in your mouth.

Finish with three easy breaths. Inhale for a comfortable count; exhale slightly longer.

That’s it. You’ve just shifted your attention from mental noise to present-moment cues.

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Why add coloring?

Coloring gives your hands a steady, rhythmic task. The simple motor pattern of filling shapes creates a predictable pace that pairs beautifully with five-senses noticing. When you finish, jot a few words about what you noticed—this helps your brain tag the moment as “repeat-worthy.”

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How the book helps (and what’s inside)

Grounding with the Five Senses is built to make that 5-minute routine even easier:

• 45 calming line-art scenes, organized by Sight, Sound, Smell, Taste, Touch

• Single-sided pages (marker-friendly) with a reflection strip under each image

• Short prompts that nudge you to notice one pleasant detail

• Hearing section playlist ideas (ambient, minimal piano/strings, lo-fi, acoustic) to support relaxed, steady attention—lyrics optional, volume low

• Consistent layouts so it’s easy to use at home or in therapy sessions

➡️ See it on Amazon: Grounding with the Five Senses

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Try this “color • notice • jot” micro-exercise

1. Pick any page (for example, a beach, forest, or sand tray).

2. Set a 3-minute timer.

3. Color one small area slowly—no rush, light pressure.

4. In the reflection strip, finish one of these prompts:

   • One thing I saw that felt steady…

   • A texture I liked feeling…

   • One sound that helped me stay here…

   • A scent/taste that felt pleasant or neutral…

5. Optional: add a soft, instrumental track. If lyrics pull your attention, skip the music.

Repeat a few times this week and see which sense helps you most.

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For therapists & counselors

• Use a page as a session opener: two minutes of coloring + one line of reflection.

• Match arousal: choose quieter scenes for down-regulation; lightly detailed scenes when gentle engagement helps.

• For homework, ask clients to color one shape per day and write three words in the strip—keep it tiny and repeatable.

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Frequently asked (quick answers)

• Is this a workbook or a coloring book?
  It’s a coloring journal—single-sided art pages with a small guided strip beneath each image.

• Do I need to use music?
  No. Music is optional. We include playlist ideas for readers who enjoy a gentle soundtrack.

• What if I’m not “artistic”?
  Perfect. The goal is a steady activity, not a masterpiece.

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A closing invitation

Whether you color for five minutes or fifteen, the aim isn’t perfection. It’s to notice one steadying detail and let your breath catch up. If that sounds helpful, I think you’ll enjoy the pages we made.

👉 Grab the book on Amazon ($9.99): Grounding with the Five Senses

If you try the routine above, I’d love to hear what sense worked best for you—drop a comment or email me at DanielTague@musicmakessense.com.