A Soft Return: Guided Grounding For Survivors

This is a quiet invitation back to yourself. Guided by Dr. Asher’s voice, it offers a gentle grounding practice for survivors of sexual trauma—no fixing, no pressure, just presence. You’ll be guided to connect with your breath, your body, and the safety of the moment, exactly as you are. Soft ambient sounds support a sense of steadiness, offering a spacious pause for nervous system rest and reconnection.

Transcript

You don't have to be anywhere other than exactly where you are.

This is your space to rest,

To breathe,

To return to yourself softly.

Wherever you are in your healing,

There's nothing to prove here.

You're not broken.

You're not behind.

You're still here.

Still whole.

Still you.

Let's begin by arriving.

If it feels okay,

You might want to lower your gaze or gently close your eyes.

Feel the support beneath you,

The chair,

The floor,

The earth or your bed.

Notice where your body makes contact.

Let that weight be held.

You don't have to hold everything alone right now.

Let's breathe together.

Not deep unless it feels good.

Just true.

Inhale and exhale.

You can keep breathing just like that.

In your own rhythm.

Nothing forced.

Now bring your attention to the edges of your body,

Where skin meets air,

Where your presence begins.

Notice your feet.

Any sensation at all.

Warmth.

Tingling.

Pressure.

Notice your hands resting,

Curled or open.

No need to change anything.

Just notice.

This is what it means to come home gently.

Not by analyzing or fixing,

But by noticing,

Feeling,

Honoring what's already here.

If your mind wanders,

That's okay.

Let it drift.

Then return with kindness.

You're doing enough just by being here.

Now,

If it feels safe,

Gently place one hand on your chest or maybe your belly.

Let that touch remind you this body belongs to you.

If it's okay,

That feels complicated.

It's okay.

If it doesn't feel yet,

You're allowed to take your time.

You're allowed to heal without rushing.

You're allowed to be held in the in-between.

Here,

There is no performance,

Just presence.

Let's breathe again together.

Inhale and exhale.

Feel the air around you.

Feel the kindness in this moment.

Even if it's small,

Even if it's fleeting,

You are safe to return.

You are welcome here just as you are.

Let this be your safe return.