6-Minute Grounding For Anxiety And Dissociation

Let's take a moment to arrive wherever you are,

Just as you are.

There is nothing to change right now,

No way you are supposed to feel.

Start by noticing your body,

You don't have to understand it,

Just sense it.

You are allowed to simply exist here.

Notice the weight of your body,

The places where you are in contact with the ground or the chair beneath you.

If it feels okay,

Take a deeper breath.

No force,

Just a small invitation.

Feel the air moving through your chest,

Maybe your belly,

Feel what is alive.

If your mind wanders,

That's perfectly fine.

Come back to one thing you can feel,

Your breath,

Your feet,

Your hands or gently bring your attention to your shoulders.

Are they holding tension?

Notice without needing to fix it.

Let your arms grow heavier,

Feel the weight of gravity,

How it holds you.

You don't have to hold everything alone.

Notice your spine,

Does it want to stretch,

To soften,

To rest?

Just notice,

There is a space for you here,

You don't need to be anyone else in this moment,

You don't have to be useful,

You don't have to explain.

You are not too much,

You are not too little,

You are here.

Notice your breath once more,

Maybe place a hand on your chest or your belly,

Just to feel yourself breathing and real,

If it feels ok,

Say to yourself gently,

I am allowed to arrive,

Allow to feel,

Stay here as long as you need.

Open your eyes or return to your day,

Carrying the softness with you.