5
One line each, for example: reflection on the desk / fold in the curtain / green cup
0 / 5 See 5 things
Pull your eyes back out of the mental story and into the room.
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Grounding
When you feel blank, panicky, mentally noisy, or unable to slow down before bed, use seeing, touching, hearing, smelling, and tasting to guide yourself back into the room.
5 stepsStored locallyUseful for drifting or panic
Landing progress
One item in each section is enough. Plain answers are fine.
0 / 5
4
For example: edge of the sleeve / hardness of the chair / feet on the floor / fingertip warmth
0 / 4 Touch 4 sensations
Let the body confirm “I am here” again.
3
For example: AC hum / distant traffic / keyboard clicks
0 / 3 Hear 3 sounds
Do not rate them. Just receive them.
2
For example: shampoo / wood / rainy air
0 / 2 Notice 2 smells
They can be faint. Even the smell of the room counts.
1
For example: tea in the mouth / one breath leaving the nose
0 / 1 Taste 1 thing, or follow 1 slow exhale
If there is no taste right now, let one slower exhale be the anchor.
After this, give yourself one gentle direction
Give your body and attention a softer place to go next.
One line per item is enough. The goal is simply to return to the current environment.
Recently saved grounding sessions
One line per item is enough. The goal is simply to return to the current environment.
No grounding sessions saved yet.
After grounding, continue in whichever direction fits next
Once you feel more back in the room, continue into reset, breathing, or empty the remaining loops into Thought Unload.
Next 01 Reset
Reset Card
When emotion spikes, mark the intensity, write the loudest thought, and generate a card you can follow.
Continue here Next 02 Calm
Breathing Rhythm
Follow a breathing pace and slow the rhythm down first.
Continue here Next 03 Unload
Thought Unload
Get the unfinished loops out of your head and sort them into now, later, and not-today.
Continue here