English

Anxiety pulling you out of yourself? This quick, trauma-informed somatic reset will bring you back.
No experience needed. No special place required. Using simple somatic grounding techniques, this track guides you back into your body and out of the anxiety spiral — quickly, gently, and completely.
Use it any moment anxiety shows up uninvited.  Your body already knows how to come back. This track just reminds it.

Background music by Narek Mirzaei, "The Inner Calling" - Music Wisdom of Wisdom

Right Here, Right Now: A Somatic Grounding Reset For Anxiety

Hi, welcome, my name's Diane and everything is okay. I know it might not feel that way right now, but your body knows how to come back and we're going to do that together right now. So wherever you are, however you're sitting or standing or lying down, it doesn't matter. Just take one slow breath with me. And exhale. Good. Good, you're arriving here with me. And if you feel comfortable and safe to close your eyes, I invite you to do so. But if you'd feel more comfortable leaving them open, then just soften your gaze looking downwards. We're going to bring you all the way back into your body. Just one sense at a time. First, just feel the ground beneath your feet or on the surface beneath your body. And really feel into the support underneath you. Just pressing into it gently if you can with your feet, your legs, the back of your body. And just notice how solid that support is, how completely it's holding you. And you don't have to hold yourself up right now. You are being held, supported. And now notice what you can feel on your skin. Maybe the temperature of the air, the fabric of your clothes, whether your hands feel warm or cool. Just notice. And now listen without looking. If you have earbuds or headphones on, that's fine. Just really tune your ears to see if you can hear any other sounds around you right now. Perhaps you may even hear the distant sirens that I hear outside of my house. Near sounds or faraway sounds. See if you can find the quietest sound around you. Now, when you're ready, softly open your eyes and find three things that you can see. Just naming them quietly to yourself. One slow breath in through your nose and all the way out through your mouth. You are here in your body, in this moment, and you are okay. And just begin to notice the differences in your body that you feel from when we started this just a few moments ago. That shift, that's not something I did. That's something your own body did. The moment you gave it your attention. Your body is always on your side. It's always trying to bring you home. And now you know the way. So go gently with yourself today, my friend. You've got this. You can come back here at any time. I'm glad you came. Thank you.