15-minute guided grounding practice

About this practice

Before you step into the spotlight, use this 15-minute grounding practice to anchor your thoughts and steady your nerves. A guided session of about 15 minutes, suited to all levels. Nothing is recorded and no account is needed.

What this works on: the inner critic

The inner critic often formed as a protective strategy, keeping you small to keep you safe. It is loudest where you feel most exposed.

It tends to show up as:

A judge commenting on everything
Anticipating criticism before it comes
Difficulty accepting praise

You can notice the voice without obeying it. Distance between the voice and the response is the whole gain.

Doing this before an interview

Do it where you will not be interrupted, even if that is a stairwell
Have the first sentence of your answer ready afterwards
Keep it short — there is no time for a long session

Nerves before an interview are normal and not something to eliminate. You need access to what you know, nothing more.

How grounding works

Grounding brings attention to physical contact and the immediate environment. It works on the principle that the body cannot be somewhere else, so contact with the surface you are on is always available as an anchor.

Feel the contact points — feet, seat, back — and let them take your weight
Use the senses deliberately: what you can see, hear, touch
Return to solidity whenever attention drifts

What happens, minute by minute

0:00Set aside the need to figure things out for the next 15 minutes. Let those thoughts take a break.
0:13Efficiency isn't the goal here. This is about slowing down.
0:23Accept that for these few minutes, you're not expected to do anything.
0:37We'll begin with a broad focus and gradually narrow it down. No surprises are on the way.
0:49Allow your abdomen to expand first, followed by your chest, and then the upper part of your lungs.
1:03Let your breathing be uneventful. Uneventful is exactly what you need right now.
1:14Let your thumbs rest where they are.
1:24Take note of your heels as they make contact with the ground or your bed.
1:36Be aware of your shins, which bear the weight of your day without complaint.
1:49Observe your eyebrows. They might be furrowing without you noticing.
2:01Relax your throat. There's no need to swallow anything at the moment.
2:13Remember, the voice in your head that criticizes you won't be gone forever. That's not a bad thing. It means you're learning.
2:32You don't have to defeat the constant commentary on your perceived flaws. You just need to breathe through it until the next moment comes.
2:50Pay attention to the breath you're taking right now. It's the only one that exists in this moment.
3:03Remind yourself, slowly: I am safe here, even with the voice grading everything present.
3:22Feel the weight of the inner critic and let the floor support some of it.
3:39Identify any part of your body that's still tense. Give it a moment of stillness.
3:51Stay with this for a few more breaths.
4:01If you're holding your breath at the top, let it go. There's no need to hold onto anything.
4:15Notice the rise and fall of your chest. It happens once, without urgency.
4:28Stay a little longer than you're comfortable with.
4:38Feel the end of the exhale, where it fades into nothingness.
4:51Relax your belly. Let it be soft, not tight.
5:03There's no need to open your eyes yet.
5:13Let each exhale release a small amount of tension around your ribs.
5:27Feel the tops of your thighs.
5:37Stay with this practice.
5:45You don't have to initiate a breath. It comes on its own.
5:58Feel your ankles. Let them be relaxed.
6:08For now, nothing needs to change.
6:17Let the exhale empty you a bit more than usual, but not to the point of discomfort.
6:32Observe your lower back. Let it curve in its natural way.
6:44Take the next breath at your own pace.
6:53I'll leave a space here. Use it as you see fit.
7:05We'll proceed at a leisurely pace, and there's no wrong way to do this.
7:19Notice any part of you that's eager for this to end.
7:31Pause here. Count three breaths if you need a reminder.
7:43Even if you only manage half of this, it's progress.
7:56If you feel numb, that's a perfectly normal sensation. There's nothing to fix.
8:09Keep quiet. The next part will wait for you.
8:20There's no need to push yourself harder than you are.
8:31Judging your performance is the same as judging everything else. It's a habit.
8:44Take a moment. Don't rush to fill the silence with thoughts.
8:55We'll maintain this quiet, unhurried pace.
9:05Recognize the difference between a thought and the space around it.
9:17A few quiet breaths are all that's required.
9:28You can be as unimpressed with this as you like for the next few minutes.
9:41Your mind will wander a hundred times. It will return a hundred times.
9:55A few moments of nothingness now. That's intentional.
10:06Small efforts are the essence of this practice.
10:16Acknowledge the urge to make this mean something. It doesn't have to.
10:29Observe the first breath of the day compared to this one. They operate on the same principle.
10:43Silence. If your shoulders have risen, let them drop again.
10:55Let the exhale take away a bit of the running commentary on your flaws, one breath at a time.
11:15When your mind presents the voice that grades everything, treat it like a leaf on a stream. Acknowledge it for a moment, then let it go.
11:34Feel the air move past your upper lip. It's a cool spot on the way in.
11:49If the inner critic appears, let it be there without argument. You're not trying to remove it, just to sit with it.
12:09If you find yourself fighting the running commentary, notice that. The struggle often costs more than the feeling.
12:27Let the breath flow at the pace of a sleeping person.
12:39Notice if you've been scowling at your own thoughts.
12:50If your attention is elsewhere, bring it back to the present.
13:04Notice the moment your attention drifted away. You might not catch it. That's normal.
13:18I'll pause for a moment. Take the break at your own pace.
13:31Let this be easy, if ease is accessible.
13:42Just focus on the breath, it's still here.
13:51Take one more breath at your own pace, then bring your attention back to the room.
14:06Relax your jaw, shoulders, and hands as you conclude.
14:18Let the quiet work its magic.

Questions people ask

What does this session help with?

The inner critic often formed as a protective strategy, keeping you small to keep you safe. It is loudest where you feel most exposed. You can notice the voice without obeying it. Distance between the voice and the response is the whole gain.

Where and when should I do this one?

Do it where you will not be interrupted, even if that is a stairwell. Nerves before an interview are normal and not something to eliminate. You need access to what you know, nothing more.

What actually happens during the 15 minutes?

Meditation is a practice, not a treatment. If you are dealing with ongoing distress, please also reach out to a professional.