Everyday Practices
Back on Solid Ground
For Steadying Yourself in Under Five Minutes
US$4 3 practices · 5 tracks · listen or download
Get the pack · US$4Sometimes we need to get our feet back under us, and fast. Something has knocked us, the thoughts are coming thick and fast, and there isn’t time for a long practice. We need something that works in the next few minutes.
When this happens, the body has gone into Protection Mode. It’s doing its job, trying to keep us safe, even if there’s nothing here that needs protecting from. What helps is bringing attention out of the head and into the body, and into what’s around us right now.
So in these practices I talk you through a long, slow out-breath, and then the senses, one at a time. What can you hear? What are you touching? What can you see? It might seem a simple thing to do. The more we do it, the more grounded we become.
There are three short practices here, each one around five minutes or less. Two of them also come in a shorter version, for when you only have a minute or two to spare.
What’s inside
Get Grounded Now
2 versions
Full version · 6 minShorter version · 4 min
For coming back to the ground, fast. You hold a soft gaze on one thing in front of you, breathing in through the nose and out through the mouth, with a long out-breath. Then you notice gravity holding you, what you can smell and what you can sense with your mouth. It ends with eyes closed, if that feels okay, and a reminder that ‘your breath is a bridge’. The shorter version keeps the breath and gravity, and leaves out the smell, the mouth and the closed eyes.
Get Grounded & Soothe
2 versions
Full version · 5 minShorter version · 4 min
For when there’s a mix of emotions you can’t put your finger on, or a storm of thoughts. We start with two deep breaths, holding for a count of five. Then a long out-breath while you listen to my words, and a reminder that in your immediate surroundings, ‘all is well right now.’ From there you go through the senses one at a time, from three things you can hear to five things you can see. The shorter version moves things around a little and leaves out smell and taste.
Grounding in Public
4 min
For when you’re out in public and something starts to build. No one can see what’s going on, and you don’t need to hide it. You press your feet into the ground, drop your shoulders a touch and open your palms, things you can do without anyone noticing. Then slow breaths, finding one colour you can see and one sound you can hear. It ends with a reminder that you’re allowed to take up some space here, even while feeling a little anxious.