{"id":"fc67e09e-9824-46ad-bcf8-3691dcb758e6","title":"5-4-3-2-1 Grounding","icon":"🖐️","parent_id":null,"author":{"name":"PixelBadger","initials":"P"},"category":{"id":"897216e2-0b2b-4d49-b8be-6db079b631e8","name":"Mindfulness","path":["Meditations","Mindfulness"]},"description":{"markdown":"Use your senses to come back to the present moment when anxiety spirals. About 4 minutes. Say each thing out loud or in your head. There are no wrong answers.","html":"

Use your senses to come back to the present moment when anxiety spirals. About 4 minutes.

Say each thing out loud or in your head. There are no wrong answers.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":225,"total_duration_in_seconds":225,"steps_count":6,"updated_at":"2026-06-14T01:04:47.791Z","favourites_count":1,"forks_count":0,"favourited":false,"steps":[{"id":"16da9936-bc24-4b6e-b309-adb8b1468f15","number":1,"title":"Five things you can see","description":{"markdown":"Look around slowly and name five things, noticing a detail about each.","html":"

Look around slowly and name five things, noticing a detail about each.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"cd7e4eba-d23c-43a8-9bdd-0682457c41b3","number":2,"title":"Four things you can feel","description":{"markdown":"Your feet on the floor, clothes on your skin, the air temperature, your hands.","html":"

Your feet on the floor, clothes on your skin, the air temperature, your hands.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"1d275451-0716-4aff-8f22-572925c7c3a5","number":3,"title":"Three things you can hear","description":{"markdown":"Near and far sounds. Listen for the quietest one.","html":"

Near and far sounds. Listen for the quietest one.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"2fec0aff-3a4f-483e-a781-ed0f2f8fd774","number":4,"title":"Two things you can smell","description":{"markdown":"Or two smells you like, if nothing comes.","html":"

Or two smells you like, if nothing comes.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"106dc254-3707-4f75-9f85-f041d015c4d1","number":5,"title":"One thing you can taste","description":{"markdown":"Or one thing you're grateful for.","html":"

Or one thing you're grateful for.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"083c7262-641d-485c-a521-1dafd62eb6dc","number":6,"title":"Settle","description":{"markdown":"Take three slow breaths and notice how you feel now.","html":"

Take three slow breaths and notice how you feel now.

"},"duration_in_seconds":30,"video_start_in_seconds":null}]}

Routine complete