Seven grounding practices, whenever you need them.
Guided audio to help you return to the present moment, especially when the mind feels scattered, anxious or overwhelmed. Yours to use whether or not we ever work together, and no email address required.
The 5-4-3-2-1 Technique
Sight, touch, hearing, smell and taste, for a tense or scattered mind
Breathing for Panic
Slow counts and a long, mindful exhale to settle the stress response
Distraction Technique
Redirect through colour or counting to ease anxiety
Focus Technique
Anchor attention to one small object’s shape, texture and temperature
Happy Place Visualisation
A guided journey to an inner place of peace and safety
Adrenaline Refocus
Channel high energy or panic through movement and rhythm
Calm through Stillness & Posture
Mindful breathing with upright presence, for quiet control
How to use them
There is no correct order and no schedule. Pick whichever matches the state you’re in: the breathing practice when your chest is tight, 5-4-3-2-1 when your thoughts are racing, the focus technique when you cannot settle on anything.
They work best practised occasionally when you are calm, so the routine is familiar by the time you actually need it in a difficult moment.
These are self-help tools, not treatment. They can steady a hard hour; they are not a substitute for therapy, and they are not crisis support. If you are in danger right now, please use the 24×7 helplines.
Want more than a practice?
If the hard hours are becoming most of them, a free 15-minute call is a reasonable next step.