Gentle Ways to Find Your Ground
These exercises may help you reconnect with the present moment when you feel overwhelmed. Different things help different people: keep your eyes open, adapt the practice or stop whenever you need to.
All eight exercises below are free to open, without an account.
Meditations read by Lianne – Local yoga & meditation teacher soulstretchyoga.co.uk
Box Breathing
BreathingBreathe in for 4 counts, hold for 4, breathe out for 4, hold for 4. This steady rhythm may help some people feel more settled. Stop or breathe naturally if holding your breath feels uncomfortable.
5-4-3-2-1 Senses
SensoryUse your five senses to anchor yourself in the present moment. Name things you can see, touch, hear, smell, and taste.
Safe Place Visualization
VisualizationImagine a place that feels a little more comfortable or steady. Keep your eyes open if you prefer, or choose a sensory exercise instead.
Loving Kindness
MeditationCultivate compassion for yourself and others through this gentle guided meditation practice.
Grounding Walk
MovementTake a slow, mindful walk focusing on the sensation of your feet touching the ground with each step.
Body Scan
SomaticGently bring awareness to each part of your body, noticing sensations without judgment. Start from your toes and work upward.
Wave Breathing
BreathingBreathe in sync with the rhythm of waves. Inhale as a wave builds, exhale as it recedes.
Journaling
ReflectionExplore your thoughts and feelings with optional writing prompts. Write only what feels manageable, and stop or take a break whenever you need to.
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