A Grounding Track To Take The First Step Into School

This calming 3-minute audio track is designed for students who feel overwhelmed, anxious, or stuck before going into school. Whether they’re sitting in the car or on the bus, this gentle reset helps them feel grounded, encouraged, and ready to take the first step. With simple breathing, positive affirmations, and reassuring guidance, it offers comfort without pressure. Perfect for tough mornings when your child just needs a moment to regroup and feel supported.

Transcript

Hey there.

If you're listening to this right now,

Maybe this morning feels a little tough.

Maybe your stomach feels tight.

Maybe your heart's beating fast.

Maybe a part of you really doesn't want to get out of the car or off the bus.

You're not alone,

And nothing is wrong with you for feeling this way.

This moment is just for you.

To pause.

To breathe.

To remember that you are safe and capable,

Even if this moment feels hard.

Let's start with a few breaths to calm your body and quiet your mind.

Take a deep breath in through your nose and slowly let it out through your mouth.

Do that again.

In and out.

One more time,

Just to settle your body.

In and out.

You are here,

Right now,

Right where you're supposed to be.

Let's check in with your body.

Feel your feet pressing into the floor.

Feel your seat beneath you,

Holding you up.

You are supported.

Now,

Gently bring your attention to your breath.

You don't have to change it,

Just notice it.

Like watching gentle waves moving in and out.

With every breath in,

You're bringing in calm.

With every breath out,

You're letting go of anything that feels too heavy.

Now,

I'm going to say a few words.

You can say them silently,

In your mind,

Or just listen.

I am safe.

I can do hard things.

I've made it through tough mornings before.

I can do it again.

I don't have to be perfect.

I just have to try.

I am not alone.

There are people at school who care about me.

Now,

Picture yourself stepping out of the car or bus.

You're standing tall,

Even if your heart's still racing.

That's okay.

You're still doing it.

You don't need to figure out the whole day.

Just the first step.

Then the next one.

Let's take one more deep breath together.

In through your nose.

Out through your mouth.

When you're ready,

Gently open your eyes or lift your gaze.

You've got this.

One step at a time.