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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.
A 5-minute grounding routine you can try right now
Set a tiny intention: “I’m taking five minutes to steady my attention.”
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See (SIGHT)
Find one object in front of you. Name three details out loud or on paper (shape, color edges, shadow). -
Feel (TOUCH)
Place both feet on the floor. Notice two textures (sock/floor, hand/mug, air on skin). Loosen your jaw and shoulders. -
Hear (SOUND)
Pause and name one near sound and one far sound without judging them. Let them come and go. -
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). -
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.
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.”
How the book helps (and what’s inside)
Grounding with the Five Senses is built to make that 5-minute routine even easier:
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45 calming line-art scenes, organized by Sight, Sound, Smell, Taste, Touch
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Single-sided pages (marker-friendly) with a reflection strip under each image
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Short prompts that nudge you to notice one pleasant detail
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Hearing section playlist ideas (ambient, minimal piano/strings, lo-fi, acoustic) to support relaxed, steady attention—lyrics optional, volume low
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Consistent layouts so it’s easy to use at home or in therapy sessions
➡️ See it on Amazon: Grounding with the Five Senses
Try this “color • notice • jot” micro-exercise
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Pick any page (for example, a beach, forest, or sand tray).
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Set a 3-minute timer.
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Color one small area slowly—no rush, light pressure.
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In the reflection strip, finish one of these prompts:
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One thing I saw that felt steady…
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A texture I liked feeling…
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One sound that helped me stay here…
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A scent/taste that felt pleasant or neutral…
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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.
For therapists & counselors
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Use a page as a session opener: two minutes of coloring + one line of reflection.
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Match arousal: choose quieter scenes for down-regulation; lightly detailed scenes when gentle engagement helps.
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For homework, ask clients to color one shape per day and write three words in the strip—keep it tiny and repeatable.
Frequently asked (quick answers)
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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.
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.
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