Guided session
Grounding Wave
Five-sense grounding with a simple wave motif when anxiety spikes.
- Duration
- 10 min
- Focus
- Present-moment safety
- Tone
- Guided
Evidence note
Sensory grounding is a common supportive practice in stress care. Use it alongside professional support when needed.
Step 1
Name five things you see
Look around slowly. Say each item quietly without judging it.
Step 2
Four things you can feel
Clothes, chair, feet, air on skin. Stay with texture for one breath each.
Step 3
Three sounds
Near, mid, far. Let sound arrive instead of hunting for it.
Step 4
Two scents, one taste
Notice breath scent if any, then rest the tongue. Return to a longer exhale.
Step 5
Wave close
Imagine a gentle wave rising and falling with the breath for one minute.
Guided session
Grounding Wave
Five-sense grounding with a simple wave motif when anxiety spikes.
0:00
of 10:00
Current step
Name five things you see
Look around slowly. Say each item quietly without judging it.
Step timer 0:00 / 1:30
How are you feeling?
Optional check-ins help you notice patterns over time. Nothing here is shared with your clinic unless you choose to.
Before
After
Start the session when you are ready. You can pause anytime.