Step Away To Return Stronger (Grounding Through The Senses)

When your mind is caught in loops or fatigue sets in, sometimes the most powerful thing you can do is step away for a moment.

This short grounding practice gently guides your attention back to the present, helping quiet mental noise and bring clarity.

By redirecting our attention away from your work, and reconnecting with your sensory world. May you shift out of overthinking and into a calm, alert state — ready to return with renewed focus.

Transcript

Step away to return stronger,

Grounding through the senses.

Here you are.

Sit back and allow your body to rest.

We're going to bring your mind out of work mode and into this grounded sense of self.

We shift the brain out of its default mode and into a grounded alert state.

Take a slow breath in and a slow breath out.

One more time,

A slow breath in and maybe an even slower breath out this time.

First off,

Look around using your eyes.

Deliberately looking around and silently naming five things that you can see.

Now,

Noticing the shapes,

Colors and textures like it's the first time you've really paid attention.

Now notice four things that you can feel.

Perhaps your clothes against your skin,

The chair beneath you,

The floor underneath your feet.

Gently noticing four things that you can feel.

And now listen for three things that you can hear close by or in the distance.

Obvious or really subtle,

It doesn't matter.

And once again,

Looking around and silently naming five things that you can see.

This time,

Five different things.

Paying attention to the shapes,

Colors and textures.

Now notice four things that you can feel.

Maybe the air on your hands.

How your arms are hanging.

Anything that gives you the experience of something that can be felt.

And now,

Once again,

Listening for three things that you can hear close by or in the distance.

Just before we finish now,

Taking one more breath in.

And one more breath out.

Noticing how you feel right now.

And when you're ready,

You can return to your work with fresh focus.

This meditation has come to an end.

Reviews

Thank you Reuben. This helped calming me down during a tough time. I might do it again before going to bed, to decrease my stress levels even more 😉 🩵

Listened to this in the middle of the night. I’m feeling a bit overwhelmed at the moment. It calmed me. I moved on to a sleep meditation and was able to sleep.
I’ve never really taken to body scans, but I’m growing to like them. You have a unique way of doing them and THAT voice helps🤣
Thank you Reuben 🙏

Writing this review was the first thing I did when I woke at 5.30. A bit of sync going on there 🤣