3-Minute Grounding Reset

Time needed: 3 minutes (1 minute each)

Setting: Any time feeling scattered, anxious or unanchored

Purpose: Reconnecting with present moment through sensory awareness

1. Physical Anchor (60 seconds)

What: Find solid surface (chair/floor/wall). Press feet/hands firmly against it. Slowly increase and decrease pressure while saying silently:

"I feel my feet/hands on the [surface]"

"This is where I am"

"In this moment"

Notice: Quality of contact with surface, weight of body, where you feel most supported

Why: Creates immediate physical connection, activates body awareness, interrupts floating sensation

2. Sensory Compass (60 seconds)

What: Orient yourself using senses:

- Find 5 things you can see clearly

- Notice 4 things you can feel on skin

- Identify 3 sounds in environment

- Recognize 2 distinct smells

- Notice 1 taste in mouth

Notice: Which sense brings you most present, what details emerge, how attention shifts

Why: Engages full sensory awareness, builds present-moment contact, reduces mental chatter

3. Rhythm Root (60 seconds)

What: Place hand on belly or chest. Find your natural breath rhythm. Like counting tree rings, notice the circles of:

- Center of body

- Room around you

- Building/space containing you

- Ground beneath supporting you

Notice: Where you feel most anchored, what helps you feel contained, sense of being held

Why: Builds concentric awareness, establishes safe space, creates containment

Closing: State quietly "Here now"

Notice: Quality of presence compared to starting point

Why: Marks return to ground

Tips:

- Can be done eyes open/closed

- Adapt to any environment

- Use what's naturally present

- Return to favorite anchor point

- Practice before really needing it