I know "deep breathing" techniques can feel like a drag, but I promise they are worth it! Box breathing uses a count of four (inhale/hold/exhale/hold) to help regulate the breath and calm you down. Try it out!

Commonly used with EMDR therapy, this container visualization can be really helpful to use at the end of a distressing therapy session, or if you need to put tough thoughts and feelings aside to return to later. I walk you though the visualization exercise so you can use it whenever you need it!

Here is the script I used:

Hey healers! Today I am going to walk you through a container visualization. This can be really helpful at the end of a distressing therapy session, or
where you need to transition to a different task and need to put aside your thoughts and feelings to return to later.

I also use this before bed to clear my mind of everything I did that day.

First picture your container. It can be made out of any material you want, and can be as bid and as wide as your need it to be. Once you have it, take a moment to check in with yourself.


What feels upsetting or distressing right now?

You might notice certain thoughts or memories that you would like to put aside; go ahead and picture putting those into the container. Any distressing images can also go in your container.

Now notice any feelings that are coming up that you would like to contain. It may be helpful to consider that feelings are information about what’s going on in your environment. If it’s too much information or you don’t have enough time to process it all, see if you can notice and name the feeling as you put it in your container to return to later.

Notice any sensations in your body that feel distressing. Take a moment to acknowledge them as you shift them into the container.

Do a final scan to see if there is anything else hanging out that needs to be contained right now.
Once your container is full, go ahead and close it up. You can secure your container however you like. Some folks like to add a one-way mail slot so they can catch any random thoughts or feelings that need containing

Remember, containers are meant to be returned to so make a plan to check in with what you contained today when you have some time to dedicate to processing it, like in therapy.

Thanks for containing with me!

I guide viewers through a head to toe body scan that helps ground and bring awareness back to the body.

Here is the script I used:

Hey healers! Today I am going to guide you through a head-to-toe body scan. First, get comfy either sitting in a chair or lying down. You can close your eyes or have a soft, relaxed gaze if that’s more comfortable.

Take a deep breath in and start at the top of your head. Just notice what that feels like.

Now move down to your forehead and temples, noticing any tension or tightness if it’s there.

Now check in with your eyes, behind the eyes, noticing if you feel any tiredness or other sensations there.

You might notice if your breath is coming in through your nose, or mouth.

Moving down your cheekbones to your jaw and mouth, notice if there is any tension or tightness here. We can hold a lot of stress in these areas.

Next, notice your neck and throat. If it feels good, you might move your neck around in circles or stretch it up and down.

Now notice your neck connecting to your shoulders. I know I hold a lot of stress here, so you might want to do some shoulder shrugs with me. If you want to keep them still, just notice any sensations in your shoulders.

From here, you might notice how your upper arms connect to your elbows and how your elbows connect to your forearms and wrists. You might try some wrist circles if you notice they are tight.

Bringing your attention back up through your arms to your chest area, notice your heart space. I invite you to take a deep, full breath here and see if it fills up. We can hold a lot of emotion in our chests, so if you find anything coming up for you, go ahead and take a moment to notice it. Go ahead and release that breath.

When you’re ready, move your attention down into your stomach. A lot of times we can hold anxiety or stress in our stomachs, so you might take a moment to check and see if there are any sensations there.

Good, and just breathe. Now feel yourself being supported by your chair or bed where you are lying. You might notice your lower back and hips-see if there is any tension or tightness.
Check in with your upper thighs, noticing as they connect to your knees and calves. Go ahead and send any breath into your legs if you like.

Now notice your calves connecting to your ankles and your feet. Really feel your feet grounding into the surface. You might picture any old stuff or stale energy that you want to let go of filtering through your feet and into the earth. (inhale/exhale)

Okay, when you are ready, gradually bring your awareness back to your surroundings. You may open your eyes if they were closed and notice what you see to reorient you.

Thanks for grounding with me today!

Hey healers! Need a quick and discreet way to ground yourself?

Try the 5- 4-3-2-1 method-use your senses to come back to your body.

First look around and silently name 5 things you see-I see my notebook, my timer, a pack of Tarot cards, my water bottle and my phone.

Next, pause and listen to any background noise you may hear. Tonight it’s pretty quiet here, but during the day I might hear my dog bark, planes fly overheard, school children being dropped off or the sound of my keyboard typing. What do you hear?

Using your sense of touch, notice three things you feel on or around your body. So I am noticing the texture of my knit shawl, the cool round beads of my mala and the feeling of my body in my chair.

If you love delicious smells like I do, you might have some essential oils diffusing. Lemongrass is one of my favorite scents. I love a scented candle too! If you are out and about, you might notice the smell of perfume, lotion or aftershave on your body, the smell of the air around you or anything else -you nose knows!

Taste can be tricky, but you might want to pop a mint or some candy and really focus on the flavor. You might also detect a hind of your last meal or a yummy beverage you are enjoying.

And that is how to use the 54321 technique to ground with your senses. Thanks for grounding with me today!