5-Minute Grounding Practice For Overwhelm

This short practice offers a gentle way to reconnect with yourself in moments of overwhelm. Using breath, body awareness, and simple orientation cues, it guides you back to the present — softly and without pressure. You’ll be invited to notice what feels most okay right now and to settle into that as an anchor. This track is ideal when you’re feeling anxious, flooded, or in need of a compassionate pause. You can return to it anytime you need a few moments of steadiness.

Transcript

Ground yourself in the moment.

Welcome.

If you're feeling overwhelmed right now this is a short grounding practice to help you come back to yourself gently and without force.

There's no need to fix anything just start by noticing that you're here right now and that you've pressed play.

Let's begin by finding some physical contact.

If it feels okay place your feet flat on the ground or your hands on something solid maybe your thighs or a cushion or the surface beneath you.

Feel that point of contact let yourself lean into it just a little.

Notice the support beneath you you don't have to hold everything alone.

Now let's breathe together nothing fancy just a soft breath in through the nose.

And a longer breath out through the mouth.

Like a quiet sigh let's try that again inhale and exhale.

If you like imagine that with each out breath you're letting go of just a little softening your grip on the moment you don't have to let go of everything just a little.

Now gently scan your body notice what feels most okay right now.

It might be the touch of your clothes the weight of your body or even just the space around you.

You can rest your awareness there on something neutral or safe enough.

If you can't find anything that feels okay that's okay too you're still here and that's enough.

Let's finish with one more soft breath together and inhale.

You might want to move a little stretch roll your shoulders blink gently.

You're back in your body back in the moment and you can return to this practice anytime you need to.

Thank you for being here with yourself just as you are.

Reviews

Nicely quiet and calming. Particularly liked the birdsong in the background.

Just like Katrina’s other tracks I found this one just as helpful and insightful