Anxiety SOS: Instant Grounding For Triggers & Trauma

This is a technique to bring you back into the here and now during triggering moments. If you're working through past trauma, doing inner-child work, or just navigating a healing journey, there can be many moments of disorientation. You may struggle with feeling panic, anxiety, dissociation, or confusion.

Where you can, safely navigate this with a qualified professional. In the moments between, come to this meditation to re-ground yourself. I'm here to support you.

Transcript

Use this as a grounding tool when you felt particularly anxious,

When you've perhaps felt somewhat out of your body or maybe when you've recalled triggering memories or maybe done any deep inner child work.

This is such a powerful way to bring yourself back,

It's simple but effective.

So find a comfy position and just start by taking a breather if you can.

Just anchor into the body,

Go slow and be gentle on yourself.

And all you're going to start to do is you're simply going to start to name to yourself either in your mind or you can say it out loud,

Just really simple factual things about yourself in the here and now in order to ground and to feel present.

So this can actually be just saying things like your name,

Your current age,

The current street you live on,

What you've eaten today,

Things that seem obvious but they help us to re-ground.

Take a few moments to do this.

Is there anything else you can think of that's just factual about the here and now?

Maybe a few things you can see,

A lamp,

A plant,

Any objects or furniture.

This is the here and now,

This is where you are.

Triggering memories can really take us back to different times in our life that can be really hard but this is you re-grounding back into the here and now and recognizing you are safe,

You are okay.

You might even name some tv shows that you're watching at the moment,

You might name a favorite song or album you've been listening to recently.

I'd like you to as well try naming just the date today,

The year,

Again this seems as though it's obvious but the body can take a while to catch up when we've been triggered.

Well done,

So one last time just going through those facts,

Your name,

Your age,

The day,

The year,

Where you are,

Where you live,

A person in your life at the moment who feels supportive,

Maybe what you ate earlier or what you're going to make for dinner tonight.

So just taking a few things again of the space you're in,

A couple of things you can see,

Anything you can hear,

Come back into your body,

You're safe,

It's okay,

You're back in the here and now.

May you place a hand on your heart,

Take another deep breath,

You are your own container,

You are able to ground and feel supported in your own body,

Your body is safe and it is safe,

Come back to this anytime you need.

Reviews

This is amazing, it really works! It got me out of a small panic attack 🤗 And it is so simple! 🥰 Thank you very much 🙏