Time Needed: 5 Minutes

Purpose: To help you feel steady, centered, and present, even in the midst of chaos.

Use this exercise when you are triggered or feeling anxious and stressed.

Step 1: Settle into a Comfortable Position (30 Seconds)

• Sit or stand in a position that feels stable.
• If sitting, plant your feet firmly on the ground. If standing, keep your weight evenly distributed.
• Rest your hands gently on your lap or at your sides.

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Step 2: Take Three Deep Breaths (1 Minute)

• Breathe in deeply through your nose for a count of 4.
• Hold the breath gently for a count of 4.
• Exhale slowly through your mouth for a count of 6.
• Repeat this cycle three times. With each exhale, imagine tension melting away.

Step 3: Ground with Your Senses (2 Minutes)

• See: Look around and name 5 things you can see. (E.g., “A book, a tree, my hands…”)
• Feel: Touch 4 different textures around you. (E.g., “My chair, my clothes, my skin…”)
• Hear: Notice 3 sounds in your environment. (E.g., “Birds, a car passing, the hum of my computer…”)
• Smell: Find 2 things you can smell. If nothing is noticeable, simply take a deep breath and imagine a soothing scent.
• Taste: Notice 1 thing you can taste, or imagine the flavor of your favorite comforting food or drink.

Step 4: Visualize Your Roots (1.5 Minutes)

• Close your eyes (if comfortable) and imagine roots growing from your feet, sinking deep into the earth.
• Picture these roots anchoring you securely, drawing in steady, calming energy from the ground.
• As you breathe in, imagine beautiful grounding energy filling your body with warmth and stability.
• With each exhale, release any stress or tension through the roots into the earth.

Step 5: Close with Gratitude (30 Seconds)

• Think of one thing you are grateful for right now, no matter how small.
• Let that gratitude fill your heart and mind as you open your eyes and return to your day.

Optional Closing Affirmation:
“I am safe, grounded, and capable of meeting this moment with calm and strength.”

If this exercise was helpful for you, please share it with others.

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