The 5-Minute Grounding Method

(Stop the mental spiral)

Purpose:

To calm your body so your mind can follow.

Do this now:

1. Sit with both feet on the floor.

2. Place one hand on your chest and one on your stomach.

Breathe like this (3 rounds):

• Inhale through your nose for 4

• Hold for 7

• Exhale slowly through your mouth for 8

Now gently name:

• 5 things you can see

• 4 things you can feel

• 3 things you can hear

• 2 things you can smell

• 1 thing you are grateful for — even if it’s small

Reminder:

You are here.

You are safe.

This moment is not harming you.