1-Minute Grounding Practice
You can read this silently, out loud, or listen to an audio version once it’s available. Stop any time if it feels too much; that’s also a mindful choice.
1. If it feels okay, let your eyes land on something in the room. It doesn’t have to be special — a mug, a spot on the wall, a plant, the corner of a table.
2. Notice where your body is supported right now. Your feet on the floor. Your back against the chair. Your hands resting on your legs. Let gravity do some of the work for you.
3. Slowly name, in your head or out loud, three things you can see, two things you can feel against your skin, and one sound you can hear. Go at your own pace.
4. Take one softer breath — in through your nose, and out through your mouth, like a small sigh. No forcing. Just a little slower than usual.
If you don’t feel calm after this, it doesn’t mean you did it wrong. It means your nervous system is working hard. You’re practicing, not performing.