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These recordings are here to help you find your footing when things feel like too much — whether that's a craving, a wave of anxiety, racing thoughts, or a hard night. Grounding doesn't get rid of difficult feelings on command, but it can bring you back into your body and the present moment long enough for the intensity to ease.
There's no right way to use these. Some people listen to the same short track every day until it becomes second nature; others come back to the longer meditations when they have more time and quiet. Try a few when you're calm, so you know what to reach for when you're not.
Each track below can be streamed or downloaded to your phone or computer, so you always have something with you — even without an internet connection.
A short introduction before you begin, in two lengths.
Short, structured breathing practices you can use anywhere — before a difficult moment, or the instant an urge hits.
Longer guided practices for when you have more time and a quiet space — good for a regular daily practice, not just a crisis moment.
Practical grounding tools that use your senses, your surroundings, and simple statements to bring you back to the present moment.
For when sitting still isn't working — grounding through slow, deliberate movement.
Longer, talk-based recordings for hard moments and hard nights.