Stress Management Guided Grounding

Find calm and clarity with this guided grounding practice designed to help manage stress. Through gentle breathwork and mindful body awareness, you’ll learn simple techniques to release tension, settle your nervous system, and restore a sense of balance—anytime you need it.

Transcript

Sit comfortably with your eyes open.

Do not close them.

Staying connected to the real world around you.

Rating your stress from 0 to 10 before you start.

0 being no stress,

10 being stressed.

Taking a couple moments here in self-study.

Allowing yourself to rate where you are on the scale of 1 to 10.

Look around and name the objects in the room and their details without judgment.

Example,

I see a wooden table.

It is rectangular and light brown.

I see a blue lamp with a white shade.

Name as many items as possible in a specific category.

Such as types of dogs,

Cities,

Or fruit.

Taking a couple moments and breathing as you name these categories.

Next,

Preparing an anchoring statement.

State out loud my name is.

I am years old.

I am in location.

Today is date.

And the time is.

I am safe and secure in this moment.

Take a moment here.

Starting to name 5 things you can see in your space.

Name 4 things you can touch.

Name 3 things you can hear.

2 things you can smell.

1 thing you can taste.

Press your heels firmly into the floor.

Feel the ground solidness and the weight of your body being supported.

This practice is called heel digging.

Briefly imagine a place where you feel calm and protected.

Describe it to yourself in detail.

The colors.

The sounds.

The temperature.

Remember allowing yourself to find your space where you feel calm and protected.

Take some time here.

Next,

Mentally list your favorite movie,

Book,

Color,

Or season.

Shifting your brain towards positive associations.

Starting to come back into the room.

Taking a slow,

Deep breath.

Rerating your stress level from 0 or no stress to 10 stress.

Allowing yourself to sit with this for a moment to notice if your grounding meditation aided in releasing your stress level even slightly.

Start to feel the temperature of the air on your skin.

Induce movement.

Allow your eyes to open.