Today, let’s anchor ourselves back to the present with a simple 3-step grounding exercise. 1. Notice: Take three deep breaths, inhaling for 4 counts and exhaling for 6. As you breathe, name aloud three things you can see in your environment. 2. Name: With each exhale, silently name a feeling you’re experiencing- ‘anxiety,’ ‘tired,’ or ‘hopeful.’ Give yourself permission to just notice it, without judgment. 3. Neutralize: Place one hand on your chest and one on your belly. Feel the rise and fall of each breath, noticing how your body supports you. Remind yourself: ‘I am safe here and now.’ Use this anytime you feel scattered, whether you’re in a Zoom meeting, stuck in traffic, or overwhelmed by a to-do list. It takes under a minute but can reset your nervous system for the rest of your day.

DAILY PRACTICE: For Moments of Anxiety or Panic. Save this for when your body feels hijacked and your mind won’t stop racing. When you begin to feel your mind/body begin to spiral try this: Step 1: 5-4-3-2-1 Grounding (60–90 seconds). Use your senses to anchor yourself in the present moment. Name: 🔹 5 things you can see 🔹 4 things you can touch 🔹 3 things you can hear 🔹 2 things you can smell 🔹 1 thing you can taste (I like to use mints or breathe strip) As you go through each, breathe slowly and say to yourself: “I’m here. I’m safe. I can handle this moment.” 👉 This tells your nervous system: The threat is NOT now. Step 2: Soothe the Vagus Nerve (60 seconds) - Place one hand over your heart, the other on your belly. - Inhale through your nose for 4 counts, hold for 2, exhale for 6. - Repeat 3–5 times. - Say gently: “It’s okay to feel this. I’m here with it.” Step 3: Anchor with a Phrase (10 seconds). Pick one phrase and repeat it silently or softly: 🌀 “I’m grounded. I’m safe.” 🌀 “This feeling will pass.” 🌀 “I can ride this wave with kindness.” Remember: You’re not broken, you're adapting.This practice rewires your response one safe moment at a time. You're not doing this alone - we’re right here with you. 💬 Tried this today? Drop a note below - what shifted for you? What did your body need?