Some days move fast. If your mind feels loud or your body feels tense, try this simple practice. You don’t need perfect conditions—just a moment of willingness.
The practice (60 seconds)
- Place one hand on your chest and one on your belly.
- Inhale slowly through your nose for a count of 4.
- Exhale gently for a count of 6.
- Name 3 things you can see (quietly, in your mind).
- Name 2 things you can feel (fabric, temperature, chair support).
- Name 1 thing you appreciate about yourself right now—something small counts.
If your mind wanders
That’s normal. Each time you notice, you’re already returning to balance. Just come back to your exhale and the feeling of being supported.
If you’d like a personalized grounding practice, a session can help you create anchors you can use between visits.