Grounding Through the Senses
Ground attention in direct perception.
About this practiceA LITTLE SPACE FOR YOURSELF
Find your way to calm.
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Double Inhale, Long Exhale
Use a double inhale and long exhale.
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Noticing the Present
Notice present experience clearly.
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Natural Breath
Use breathing as a steady anchor.
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Box Breathing
Balance the breath in four parts.
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4-7-8 Breathing
Use extended exhale for relaxation.
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Belly Breathing
Train a low, steady breath.
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Quiet Repetition
Steady attention with a repeated phrase.
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Body Scan
Move attention through the body.
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Deep Rest
Let the body settle deeply.
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Tense and Release
Tense and relax the body systematically.
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Aware Walking
Use walking as the practice.
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Kindness Practice
Offer kind intentions to self and others.
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Self-Compassion
Respond to yourself with care.
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Gratitude Practice
Notice what supports life.
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A Safe Place
Create a steady inner refuge.
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Orient to the Room
Use sight and sound to re-establish presence.
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Soothing Breath
Use a soft exhale to settle the body.
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Body Release for Sleep
Release tension while lying down.
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Feet on the Floor
Notice three points of contact with the floor.
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Soft Window Gaze
Let your eyes rest on something far away.
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Thought Labeling
Label thoughts without following them.
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Stepping Back from Worry
See worry as a mental event, not a prediction.
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Listening Awareness
Use sound as an open anchor.
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Breath Counting
Count breaths to train precision.
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Alternate Nostril Breathing
Alternate breath through each nostril.
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Steady Looking
Train focus with one visual point.
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Inner Point of Focus
Rest attention at one inner point.
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Aware Standing
Meditate through posture and balance.
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Observing Emotions
Observe emotion without analysis.
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Steps for Difficult Emotions
Recognize, allow, explore, and offer care.
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Simple Labeling
Name experience as it appears.
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Letting Go
Notice holding and soften around it.
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Staying with an Urge
Observe an urge without acting on it.
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Softening Anger
Feel anger in the body before responding.
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Returning to What Matters
Clarify the next action from your values.
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Wide Attention
Allow all experience into awareness.
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Observing Change
Observe how experience appears and fades.
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Presence Without Control
Rest without managing the practice.
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One-Point Focus
Stay with one chosen object.
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Continuous Counting
Maintain counting without gaps.
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Compassionate Breathing
Practice responding to difficulty with care.
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Silent Sitting
Sit with posture, stillness, and presence.
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Gentle Inner Questioning
Ask and listen without forcing answers.
About this practiceA LITTLE CALM. ALWAYS WITH YOU.
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