Ground & Focus
A quick grounding exercise to help you get out of your head and back into the moment. Best used when your mind is racing, you feel scattered, or you need to steady yourself before moving forward.
Best used: when your mind is racing, you feel scattered, you’re replaying something, or you need to get steady before making a decision, walking into the house, going into court, or moving into the next call.
Before You Press Play
1. Sit or stand still for a moment.
2. Put both feet on the floor.
3. Let your eyes settle on one spot in front of you.
4. Notice where you are right now.
5. Don’t force calm. Just bring your attention back to what is around you.
6. Press play and follow the grounding cues.
After the Exercise
Notice what feels a little more steady. Your thoughts may still be there, but you may feel more connected to the room, your body, or the next thing in front of you.
What this reset helps with
Get out of your head
Helps shift attention away from racing thoughts and back to the present moment.
Steady your focus
Gives your mind something clear and concrete to anchor to.
Move forward with control
Helps you pause, orient, and take the next step without rushing.