The Senses Quest
When your mind is racing, your senses can bring you back to here. Find five things you can see, four you can feel, three you can hear, two you can smell and one you can taste. Each one lights a star in a constellation shaped like a heart. Nothing is sent anywhere.
Come back to here
This tool needs JavaScript to light the stars. You can still play without a screen: find 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell and 1 you can taste, and name each one quietly.
Your constellation is complete
You noticed fifteen things, one at a time. You are here. All zones are okay.
Take one slow breath. How do you feel now?
Press “Begin the quest” when you are ready.
If you feel unsafe or very distressed, please talk to a trusted adult or a qualified professional.
Come back to the room
One sense at a time
Noticing is a way of being here. Looking, feeling, listening, smelling and tasting each give the busy mind something small to hold.
Slow is the point
There is no timer and no score. Take as long as you like on each sense. It is fine to say the same thing twice.
Play it together
Take turns: one thing each, round and round. It works in a car, in a queue, at a desk or at the kitchen table.