Everyday Practices
Back on Solid Ground
For Steadying Yourself in Under Five Minutes
Welcome. These practices are here for when you need to steady yourself, fast. Each one takes five minutes or less, so you can use them wherever you are. Tap play to listen, or download any track to keep on your phone, so it’s there when you need it.
Get Grounded Now
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.
6 min · fullDownload
Get Grounded & Soothe
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.
5 min · fullDownload
Grounding in Public
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.
Listen · 4 minDownload
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