Grounding

5:00
Ready

Breathe in, but focus on breathing out.

A simple settling practice. Press Start and gently notice breathing out.

Journal

What did you notice during Grounding?

Options

Duration and breath pace apply to the next session. The circle expands for 40% of each cycle and contracts for 60%. Follow your natural breath if that feels better.

Grounding

Let the in-breath arrive, then give a little more attention to breathing out. The circle grows with the in-breath and becomes smaller with the out-breath. There is no need to force, hold, or deepen your breathing.

A randomly chosen phrase is shown and spoken at the start and every 15 seconds. There are 15 variations. Sessions last 5 minutes by default. A soft bell marks the end and the journal opens for a reflection.

Use Pause whenever you like. Opening a panel or leaving this tab pauses the session. Close the panel and press Resume when ready. Voice, bell, duration, and circle pace are in Options.

Privacy policy

This module has no account, advertising, or analytics. Journal entries are saved in this browser on this device and shared with the other activities on the same website. You can copy or delete them in the journal. Browser or operating-system speech voices may use an online service. Journal text is never spoken.

Activities

A short change of pace for body and mind.

Try a minute. Continue if you like. Choose any activity; there is no need to complete them all.

1. Tai ChiGentle movement with sitting or standing postures.2. BreathExplore different directions of attention with your breath.3. WalkingA change of pace through walking and simple prompts.4. YogaStretch and move through standing and floor poses.5. GroundingSettle with a simple focus on breathing out.Current activity6. Zen MeditationSit quietly and gently return to the present.
More Activities
7. Posture PlayRecognize the postures at your own pace.8. Mantras, Affirmations, and PrayersListen and reflect on words from many traditions.9. One Small ChangeChoose one focus and try a small experiment.10. A1B2 MeditationA playful attention exercise with letters and numbers.11. Equation MeditationWatch shapes emerge and listen; nothing to solve.