Seated Grounding: 5-Minute Pause At Your Desk (SimplePauses)

**UPDATED Feb 2026** A gentle, step-by-step grounding practice to help you settle into the body while seated in an upright chair, feeling supported and steady.

Part of the Seated Grounding series. Available in short and longer lengths to suit different moments of your day.

--
Note: Background music stock media provided by SoundVessel / Pond5.

Transcript

Welcome to this pause for grounding.

Please sit comfortably in an upright chair.

Gently close your eyes.

Place your feet flat on the ground.

Rest your hands on your thighs,

Palms facing down.

Allow your body to settle.

Begin with a slow easy breath in.

And a soft breath out.

And again an easy breath in.

And a soft breath out.

Now bring your awareness to your body sitting.

Curious of what it means to be sitting.

Notice the surface supporting you.

The points of contact with your body.

Feel your seat bones.

Feel yourself sitting.

The support of your back against the backrest.

Notice the firmness or softness of the seat and the backrest.

Sink a little deeper into your support.

Notice the weight of your body resting down.

Simply here.

Simply seated.

Feel your feet on the ground.

Notice the soles of your feet.

The heels.

The toes.

Feel the solid ground beneath them.

Supporting you and connecting you to the earth.

Feel your hands on your thighs.

Notice the weight of your hands resting here.

The steady contact with your thighs.

Notice the temperature of your palms.

If thoughts arise,

Simply notice them with kindness.

Then bring your focus back to your breath and the feeling of your body seated.

Awareness of your whole body.

Seated.

Supported.

Breathing.

And grounded.

Take one more slow easy breath in.

And a soft breath out.

Now gently begin to slowly move and stretch your body.

Take all the time that you need.

Notice the support beneath you one last time.

And when you're ready open your eyes.

Thank you for being here until we meet again.

Reviews

Thank you Corina. You have such a soothing, calming & healing voice.

Wunderbar, um schnell aus einer inneren Stresssituation heraus zu finden.

I’m a greatful humble Christian actor singer with kindness courage and a purpose to bring people together around the world 🌎 with light 💡 and so it shall be