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10 Minute Instant Grounding Find Calm with the 5-4-3-2-1 Technique
🎧 10-Minute Instant GroundingStop the anxiety spiral now! This 10-minute guided meditation is your essential tool for immediate anxiety relief and finding calm when you feel panic or racing thoughts.
We use the popular 5-4-3-2-1 Grounding Technique, a powerful sensory-based method, to instantly pull your focus away from worry and anchor you in the present moment. This is the perfect quick calm-down practice for your mental health toolkit—accessible anytime, anywhere you need to feel safe, steady, and secure.
This session begins with mindful breathing to interrupt the stress response, followed by the step-by-step application of the five senses grounding exercise (5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, 1 thing you taste).Perfect for:
- Acute episodes of anxiety or panic attacks.
- Getting grounded and centered fast.
- Stopping racing thoughts and rumination.
- A mindful reset during a stressful day
- 10 minute grounding meditation
- 54321 technique for anxiety
- immediate anxiety relief
- quick calm down
- sensory grounding exercise
- present moment mindfulness
- guided meditation for panic
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Resources & Courses:Book Hypnotherapy: Schedule a one-on-one session with Martin at https://calendar.app.google/rXHMt8sRYft5iWma8 Pain & Anxiety Course:
Manage negative thoughts and pain with The Physio Crew’s course at https://offers.thephysiocrew.co.uk/home-pain
Breathing Challenge: Try our relaxing breathing challenge at https://www.martinhewlett.co.uk/breathing-challenge/
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Connect With Us:Email: Share feedback or requests at calminganxiety@martinhewlett.co.uk
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 Social Media Support: For younger listeners struggling with social media stress, visit Published on 3 weeks, 4 days ago