Grounded in 10

In this episode of Grounded in 10, Sarah guides you through a gentle body scan designed to help you release tension and reset your nervous system from head to toe.

Through mindful attention and breath, you’ll:

• Soften the forehead, jaw, and shoulders to ease built-up stress

• Bring awareness down the body, inviting calm into each muscle group

• End with a full-body sense of grounding and relief

This short reset is perfect for moments when stress feels stored in your body and you need a few minutes of release.

✨ Want more support? Patreon members will find extended body scan variations this week, including practices for easing public speaking nerves, workload stress, and relationship anxiety.

🎧 Take 10 minutes to unwind and reconnect with your body’s calm.

In this episode of Grounded in 10, Sarah guides you through a Safe Place Visualization — a gentle practice designed to help you create an inner sanctuary of calm that you can return to whenever life feels overwhelming.

Through breath, imagery, and sensory awareness, you’ll:

• Build a personal “safe place” in your mind’s eye

• Deepen your sense of safety by engaging all five senses

• Anchor calm in your body with affirmations you can revisit anytime

This short practice can be especially helpful for moments of stress, worry, or when you need to pause and re-center.

✨ Want to go deeper? On Patreon this week, premium practices expand on visualization with tools for easing OCD loops, quieting everyday worry, and softening into sleep.

🎧 Give yourself 10 minutes to feel steady, safe, and grounded.

When anxiety takes hold, your body often feels restless and unsteady. The Butterfly Hug is a simple tapping technique that helps restore balance by engaging both sides of the brain and calming the nervous system.

In this episode of Grounded in 10, Sarah guides you step by step through the Butterfly Hug — a gentle, somatic practice you can use anytime you need to feel centered and safe.

✨ In this 10-minute episode, you’ll learn how to:

• Practice bilateral tapping for calm and grounding

• Pair rhythm and breath to steady anxiety

• Use affirmations to anchor safety in your body

This practice is especially useful before stressful situations, or anytime you need to settle racing thoughts and reconnect with your body.

⚠️ Important Note: Grounded in 10 is not therapy and not a substitute for professional mental health care. Please don’t listen while driving or operating machinery. If you are in crisis, call or text 988 in the U.S. or reach local emergency services.

Each week, you’ll find a free practice here on the podcast. If you’d like to go deeper:

• Tier 1: Get one extra episode weekly (e.g., steadying before performances)

• Tier 2: Unlock two extras weekly (e.g., calming test anxiety, releasing rumination)

• Tier 3: Access three extras weekly (e.g., grounding imposter syndrome, easing workplace stress, quieting sleep anxiety)

👉 Join the Patreon community here: Grounded in 10 | Patreon

• Website: traumawisehealing.com

• Patreon: Grounded in 10 | Patreon

• Instagram: Notes From The Therapy Room

• Contact: traumawisehealing.com

✨ Take 10 minutes now to tap into calm.

Anxiety can make your breath feel shallow and your body tense — but just a few minutes of intentional breathing can bring you back to calm.

In this episode of Grounded in 10, Sarah guides you through a Grounding Breath Reset: a short practice designed to regulate your nervous system, quiet racing thoughts, and restore balance.

✨ In this 10-minute episode, you’ll learn how to:

• Use a simple 4–4–6 breathing pattern to calm anxiety

• Pair your breath with visualization to release tension

• Anchor affirmations that remind your body it’s safe

This practice is perfect for starting or ending your day, or anytime you need a quick reset.

⚠️ Important Note: Grounded in 10 is not therapy and not a substitute for professional mental health care. Please don’t listen while driving or operating machinery. If you are in crisis, call or text 988 in the U.S. or reach local emergency services.

Each week, you’ll find a free practice here on the podcast. If you’d like to go deeper:

• Tier 1: Get one extra episode each week (e.g., calming social anxiety before an event)

• Tier 2: Unlock two extras weekly (e.g., easing rumination, steadying before exams)

• Tier 3: Access three extras weekly (e.g., grounding for work anxiety, imposter syndrome, sleep struggles)

👉 Join the Patreon community here: Grounded in 10 | Patreon

• Website: traumawisehealing.com

• Patreon: Grounded in 10 | Patreon

• Instagram: Notes From The Therapy Room

• Contact: [email protected]

✨ Take just 10 minutes now to breathe, reset, and return to calm.

Welcome to Grounded in 10 — a podcast where each episode guides you through a short, powerful grounding practice designed to help you reset, regulate, and return to calm in just 10 minutes.

I’m Sarah, a licensed therapist specializing in somatic and trauma-informed care. Over the years, I’ve seen how anxiety and stress don’t just live in the mind — they live in the body. That’s why Grounded in 10 focuses on somatic practices like breathwork, visualization, and bilateral stimulation to help regulate your nervous system and restore a sense of safety.

✨ In this introduction episode, you’ll learn:

• What Grounded in 10 is and how it works

• Why grounding practices calm anxiety and stress

• How somatic therapy and bilateral stimulation regulate the central nervous system

• What you can expect from free weekly practices

• How Patreon tiers expand into specialty practices like social anxiety, test anxiety, imposter syndrome, sleep struggles, and more

• My vision for how this podcast can create ripple effects of calm in families, workplaces, and communities

⚠️ Disclaimer: Grounded in 10 is not therapy, and it is not intended as a substitute for professional mental health care or for crisis situations. If you are ever in crisis, please call or text 988 in the United States, or reach out to local emergency services. Please do not listen to these practices while driving, operating heavy machinery, or doing anything that requires your full attention.

Each week, you’ll find a free grounding practice here on the podcast. If you’d like to dive deeper:

• Tier 1: One extra practice each week for common challenges like social jitters or preparing for a presentation.

• Tier 2: Two extra practices each week for higher-stakes moments like test anxiety, workload stress, or intrusive thoughts.

• Tier 3: Three extras each week addressing deeper struggles like imposter syndrome, sleep anxiety, and relationship tension.

👉 Join the Patreon community here: [insert link]

• Website: traumawisehealing.com

• Patreon: Grounded in 10 | Patreon

• Instagram: Notes From the Therapy Room

• Contact: [email protected]

✨ Thank you for being here. I can’t wait for you to experience what even 10 minutes of grounding can do.