Grounding Meditation
3:36 · guided by Sophie Shaw
Calm NowPremium · free trial
Grounding Techniques App: Come Back to the Present
When anxiety pulls you into “what if,” grounding brings you back to right here. Follow a short guided video and let your attention settle.
- 9 guided grounding techniques
- Short videos with calm voice guidance
- Hear the guide’s voice before you start
A gentle way back to now
Grounding techniques pull your attention out of anxious thoughts and into the present moment: what you can see, hear and feel right now.
In the app, each technique is a short guided video with a calm voice. You don’t need to remember any steps. You just follow along. Curious about the idea first? Read 17 grounding techniques that calm anxiety.
How it works
Step 1: Open Grounding Techniques
On Home, go to Calm Now and tap Grounding Techniques.
Step 2: Choose a technique
Each card shows how long it lasts, or a loop icon, and who guides it.
Step 3: Listen to the Therapist Voice
Hear a short sample, so you know the voice feels right.
Step 4: Tap PLAY NOW and check in
Rate how you feel from 1 (Panic) to 10 (Calm).
Step 5: Follow along
Watch and listen. There’s nothing to get right.
Step 6: Check in again
Notice what changed.
What’s inside: 9 grounding techniques
A few of them:
Guided Reset
3:01 · guided by Simon Candlish
Color–Word Focus
3:36
Follow One
Loops for as long as you need
Breath Path
Follow your breath back to calm
Plus 4 more techniques in the app.
Hear Sophie Shaw, who guides the Grounding Meditation.
Listen to the Therapist Voice
Sophie Shaw
Grounding Meditation
Elapsed 0:00 / of 0:42
Listen to the Therapist Voice
Simon Candlish
Guided Reset
Elapsed 0:00 / of 0:45
Why grounding helps
Anxiety lives in the future: what might happen, what could go wrong. Your body reacts as if the danger is here now. That’s the fight-or-flight response.
Grounding gently redirects your attention to the present. Giving your brain a simple focus task leaves less room for the anxious story. For many people, that’s enough to take the edge off and let the body start to settle.
It’s not about forcing calm. It’s about giving your attention somewhere safer to go.
- Redirects attention to the present
- Interrupts anxious thought loops
- Gives your body a chance to settle
Check in. See what works for you.
Rate how you feel from 1 (Panic) to 10 (Calm) before and after, and see what works for you.
Scale from 1, Panic, to 10, Calm. Higher is calmer.
Before we begin the exercise
How do you feel?
Your check-ins are saved in My Stats, which is free.
Use it alongside therapy
Grounding is a skill many therapists teach. Practicing it when you’re calm makes it easier to use when anxiety spikes. Tell your therapist which techniques work best for you.
More Calm Now tools
Questions about grounding techniques
What are grounding techniques?
Simple exercises that bring your attention back to the present moment, using your senses, your breath or a focus task. They’re often used for anxiety and panic.
Are the grounding techniques free?
They’re part of Premium, which starts with a free trial: 7 days on monthly, 14 days on yearly. SOS panic relief is free forever.
How long does each one take?
Most take about 3 to 4 minutes. Some, like Follow One, loop for as long as you need.
When should I use grounding?
As early as you can, when you notice anxiety rising. It also helps when your thoughts race, or you feel spaced out.
Can grounding help with panic attacks?
Many people find it helps them ride out panic. It can’t promise to stop an attack, but it gives your attention something steady while the wave passes.
What’s the difference between grounding and breathing exercises?
Grounding shifts your attention to the present. Breathing exercises slow your breath to calm your body. They work well together.
I feel detached or unreal when I’m anxious. Can grounding help?
Grounding is often used for that feeling. If it happens a lot, read about feeling detached or unreal and talk to a professional.
Find your way back to the present.
Grounding Techniques are part of Premium. Start with a free trial.
Premium includes a free trial: 7 days on the monthly plan, 14 days on the yearly plan. Cancel anytime.