A Gentle Grounding Guide

For moments when your body feels overwhelmed, scattered, or shut down.

If you’re here, your nervous system may be asking for something simple and kind.

This guide is not about fixing you.

It’s about helping your body remember that it is here, now, and safe enough.

Use this anytime you feel:

  • anxious or flooded

  • numb or disconnected

  • overstimulated

  • emotionally raw or exhausted

You don’t need to do this perfectly.
Your presence is enough.

Practice 1: Orienting to Safety

(2–3 minutes)

Look around the room slowly.

Name, silently or out loud:

  • 3 things you can see

  • 2 things you can hear

  • 1 thing your body is touching for support

Let your eyes move at their own pace.


This tells your nervous system: I am here. I am not in danger.

Practice 2: Hand-to-Body Contact (1–2 minutes)

Place one hand on your chest or belly.


Place the other on a surface supporting you.

Notice:

  • the warmth of your hand

  • the steadiness beneath you

You can say quietly to yourself:

“I am here with you.”

Practice 3: Gentle Breath Cue

(1 minute)

Inhale through your nose.
Exhale slowly through your mouth.

No need to change the breath.
Just notice it moving in and out.

Try saying something like:

“Nothing is required of me right now.”

Closing

You can return to these practices as often as you need.

Healing doesn’t happen through force.

It happens through safety, repetition, and care.

If you’d like support beyond this guide, you’re welcome to click here to book a free 20 minute Discovery Call to see what offering would best fit you.