3-Minute Somatic Anxiety Relief: Fast Grounding Practice

This 3-minute practice combines powerful somatic techniques to quickly relieve anxiety and ground you in the present moment. You'll be guided through visual scanning of your environment, gentle rocking movements, bilateral stimulation, and calming breath to help regulate your nervous system. For anxiety, panic attacks, overwhelming moments, or anytime you need fast relief.

Transcript

This is a three-minute practice you can do when you're feeling anxious to send signals of safety to your nervous system. Start by scanning the room that you're in with your head and your eyes and name three colors that you can see out loud. And name three objects that you can see out loud. And continue scanning the room. Make sure you look all the way up towards the ceiling. Lift your head up and all the way down towards the ground. Look all the way behind you from your left side and all the way behind you from your right. Then start to rock your shoulders from left to right, Finding a gentle motion. And you can bring your left hand onto your right shoulder and the right hand onto your left shoulder so your hands are on opposite shoulders here. Now start to gently tap your hands on your opposite shoulders while keeping that gentle rocking motion from side to side. Keep all of this together and take a deep inhale through your nose, Filling up your belly, Your chest, Your sides and back all at once. And make an O shape with your lips as you make your exhale longer than your inhale. Keep the motion. Breathe into the sides and back of your body. And this time as you exhale, See if you can let out a sound, A sigh. One more time, Breathing in and let out a sigh as you breathe out. You can gently let the rocking motion go and find stillness and start to sweep your hands from the top of your shoulders down into your upper arms, Your forearms until your hands meet. And start doing the sweeping motion a few times, Feeling the weight that you're holding in your arm muscles and shoulders fall down out of your body through your fingertips. Now you can also use your hands and bring them to your chest to sweep your torso and your legs, The sides of your body and your back. Connect your hands to your shins, Sweeping your shins and your feet. And then really gently take one more deep inhale here in through your nose and open your mouth, Let something go. These are all practices we can do to send signals of safety to our nervous system. Know that you can come back to these anytime, Wherever you are. Hope this helped and I'll see you next time.