Grounding library
Find your footing.
Short, guided practices for when you need to feel steadier right now. Choose the one that sounds closest to what you're feeling. You can stop at any time.
If you are in danger or in crisis, go to I Need Help Now first.
Choose a practice above to begin. Each one takes just a few minutes.
Listen along
Guided audio, about 2 minutes each
Prefer to be talked through it? Press play, close your eyes if that feels okay, and follow the voice. Pause or stop any time.
The voice is AI-generated, not a recording of a clinician. For education and self-reflection only; not therapy or crisis care. See the Health & Safety Disclaimer.
Slow breathing
In for 4, out for 6. A gentle voice counts with you.
5-4-3-2-1 grounding
Name what you see, feel, hear, smell and taste to come back to now.
Feet and floor
Feel the ground holding you, one part of the body at a time.
A gentle note
These tools are offered for support and grounding. They are not a substitute for professional clinical treatment, therapy, or medical care. Take what helps, leave what doesn't, and stop any time. If you are in danger or in crisis, please visit I Need Help Now or call 911. Read the full Health & Safety Disclaimer.
