Anxiety Relief | 3-2-1 Grounding Practice For Calm

This quick grounding practice is especially helpful during moments of anxiety, overwhelm, or mental spiraling — gently guiding you back into your body and the present moment. Using a simple 3‑2‑1 technique, you’ll reconnect with your surroundings through what you can see, hear, and physically move. With soft breath cues and steady, supportive pacing, this exercise helps calm the nervous system, interrupt racing thoughts, and create a sense of clarity and steadiness.

Whether you’re navigating anxious moments or simply want to feel more grounded throughout your day, this short practice offers a comforting reset you can use anytime, anywhere.

Transcript

Wherever you are right now,

Whether at home or out,

Sitting,

Standing,

Lying,

You can do this exercise to help ground yourself and feel more present in your surroundings.

Let's start by taking a breath together to help you feel a bit more centered.

Inhaling deeply into your nose,

Welcoming in a nice cleansing breath,

Holding that breath for a second,

And now exhaling slowly out through your mouth,

Releasing tension and feeling your body becoming a bit more grounded and centered.

Now looking around the space you're in,

Notice and name three items you can see.

You can say these out loud or just silently to yourself,

Three items you can see.

Now listening to the space around you,

Name two things you can hear.

Now focus on one part of your body you can move,

Maybe rolling your shoulders,

Rotating your ankles,

Or opening and closing your hands.

Take one part of your body to move and name it as you're doing so.

Now let's finish this exercise by repeating these one more time.

Look at and name the three items you can see.

Now listen to and name the two things you can hear.

Now move and name one part of your body.

Now take just a few moments to sit in quiet observation of the space around you.

Thank you for joining me for this practice.

Remember this 3-2-1 grounding practice is quick and easy and can be done anywhere,

Anytime you want to feel a bit more grounded and present in your surroundings.

Bye for now.