5-4-3-2-1 Senses Scavenger Hunt Helps Calm & Ground


This 5 senses scavenger hunt helps the body and mind calm down and come into the present moment, especially when feeling scared, worried, anxious or stressed.

Explore the world using your all 5 of your senses — sight, hearing, taste, touch, and smell. Focusing with our senses helps keep us grounded in the present moment instead of worrying about the past or future. 


  • Download and print out the 5 Senses Scavenger Hunt Journal Pages
  • Pen or pencil plus colored pencils or markers

How To Do It

  • Take three deep inhales and exhales to ground and focus
  • Walk around your yard, neighborhood or house and use your senses to find:
    • 5 things you can see
    • 4 things you can touch
    • 3 things you can hear
    • 2 things you can smell
    • 1 thing you can taste (if you popped it in your mouth!)


  • Was there one sense that was easier to use than the others?
  • What did you notice using your sense of smell?
  • What your favorite item sensory experience today? Why?

The Science Behind the Smiles

Using the senses to notice your surroundings is one way to bring yourself into the present moment and soothe any anxiety you might be experiencing about the past or future.


What Your Nose Knows: Sense of Smell and Your Health (National Institute of Health)

How to Tap Into Your Five Senses to Find Peace and Be Present (Shape)

Ready for more fun? Check out our other Scavenger Hunt adventures!

This mindful activity is part of the Mindful Littles Seesaw Community Library.

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