Feel Safe In Your Body When Anxiety Hits

This grounding practice invites you to connect with the earth beneath your feet and the breath within your body. Through gentle movement, breath awareness, and intentional presence, you’ll begin to feel rooted, steady, and more at home in yourself. It’s a simple but powerful way to support yourself when you feel unsettled or disconnected.

This practice helps you return to your body as a place of safety and strength.

Transcript

Welcome to this grounding practice,

A simple but potent way to anchor yourself in to your body.

So this is about finding your feet again,

About connecting to the earth beneath you and to the power within.

Let's begin.

So find a standing position with your feet about hip width apart.

Feel the ground beneath you,

The solid stable surface holding you.

Close your eyes or keep them softly open and take a deep breath in through your nose and let it drop all the way down to your belly.

Exhale through the mouth with a slow steady sigh.

Now bring your awareness to your feet and notice the weight of your body pressing down into the connection,

The support from the earth beneath you.

Begin to press your feet more deliberately into the ground.

Feel your legs activate,

Your thighs firming slightly,

Your knees soft and notice the strength in your legs in the way they hold you.

Now imagine roots growing from the soles of your feet reaching deep into the earth.

With each inhale feel those roots extending further down through the floor through the ground into the soil and with each exhale imagine yourself releasing anything that feels heavy or stagnant letting it drain down through those roots into the earth.

Take a few more breaths like this inhaling strength,

Exhaling heaviness feel your body rooted,

Solid,

Unshakable.

Inhaling strength,

Exhaling heaviness.

Now bring one hand to your lower belly,

The other to your heart,

Close your eyes if they're not ready and feel the warmth of your hands,

One on your center,

One on your chest.

Take a deep breath in feeling your belly expand,

Exhale slowly feeling the release and just hold yourself there for a moment feeling the rise and fall of your breath,

Feeling the earth beneath you.

Notice what sensations are present,

Is there warmth,

Tingling,

Heaviness,

Just notice.

So take one more deep breath in feeling your whole body filled with air,

Exhale through the mouth letting go and when you're ready slowly open your eyes,

Take a moment to look around the room noticing the space around you,

Feel your feet grounded,

Your body present,

You are here,

Rooted,

Solid.

Reviews

Your voice is soothing. When I feel anxiety it is very helpful to get my grounded feeling back. This will be a good quick practice for exactly that.