A shared practice

Steady Ground Before Hard Conversations: A Gentle Arrival Practice

Guided bySean Fargo

A grounding practice for a client with anxiety, to open a therapy session — invitational language, with the option of keeping the eyes openA grounding practice for a client who freezes up before difficult conversations

Narrated by Natasha10 min

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Read along — the full script

[0:00] [gentle] Welcome. 2s of stillness Thank you for taking these few minutes for yourself before we begin. 3s of stillness You are in complete control throughout this practice. 2s of stillness You can open your eyes, shift how you're sitting, take a drink of water, or simply stop at any point. 3s of stillness Nothing here is required of you. 3s of stillness You might settle into your chair however feels right — feet on the floor, or legs crossed, back supported or upright. 3s of stillness Your eyes can stay open, resting softly on a spot on the floor a few feet ahead of you. 2s of stillness Many people find that steadier. 2s of stillness Or you can lower them, if you'd like. 5s of stillness [1:00] Let's find something for your attention to rest on. 3s of stillness Perhaps the feeling of your feet meeting the floor. 3s of stillness Or the weight of your hands where they rest. 3s of stillness Or the sounds moving through the room around you — the hum of the building, a voice somewhere down the hall. 3s of stillness And if it feels comfortable, the natural rhythm of your breathing is also an option. 3s of stillness Any one of these is enough. 2s of stillness Choose whichever feels easiest right now. 5s of stillness [2:00] [slower] Now, without changing anything, noticing the parts of you that are already being held. 3s of stillness The chair beneath you. 3s of stillness The floor beneath that. 5s of stillness Feeling the pressure where your body meets the seat — the broad, quiet weight of it. 5s of stillness And your feet. 2s of stillness You might press them lightly into the floor, then ease off. 3s of stillness Noticing what that's like. 5s of stillness Letting your attention move to your hands. 3s of stillness Warmth, or coolness. 2s of stillness Perhaps the texture of fabric under your fingertips. 5s of stillness If any area feels uncomfortable to notice, simply let your attention rest somewhere else. 3s of stillness There's no right or wrong thing to feel here. 5s of stillness [3:30] [normal] Some of us know a particular kind of moment. 3s of stillness The one just before a difficult conversation — when the body seems to lock, and the words go somewhere far away. 3s of stillness That freeze isn't a flaw. 2s of stillness It's an old protection, doing what it learned to do. 5s of stillness We're not going to go anywhere near that difficulty today. 3s of stillness We're simply practicing the return. 3s of stillness Coming back to solid ground, again and again, so the path becomes familiar. 5s of stillness [4:30] [slower] So, returning now to your anchor — feet, hands, sounds, or breath, whichever you chose. 3s of stillness Or choosing a different one, if that suits you better now. 5s of stillness Resting there. 10s of stillness When the mind wanders off — and it will, this is simply what minds do — that noticing is the practice itself. 3s of stillness Each return is a success. 5s of stillness [5:30] Now, if you'd like, you might widen your attention just slightly. 3s of stillness Staying connected to your feet on the floor, and at the same time letting the room in. 5s of stillness If your eyes are closed, perhaps opening them for a moment. 3s of stillness Letting your gaze move slowly around the space. 3s of stillness Noticing three things you can see. 5s of stillness A colour. 3s of stillness The quality of the light. 3s of stillness Something with an edge, a corner, a shape. 5s of stillness This is the present moment. 2s of stillness You are here, and here is safe enough. 5s of stillness [7:00] [softer] And now, letting your gaze soften again, or your eyes close if you prefer. 3s of stillness Coming back to the weight of your body. 5s of stillness Like a stone settling to the bottom of a still lake — not forced, just gradually finding its place. 10s of stillness Staying here for a few quiet moments, with your feet and the floor. 15s of stillness [8:15] [slower][softer] Before we finish, you might silently ask yourself: 3s of stillness what's one small thing that helps me feel steady? 10s of stillness No need to answer in words. 3s of stillness Just noticing what comes. 10s of stillness Whatever showed up for you in these minutes was exactly right. 3s of stillness Including restlessness. 2s of stillness Including nothing much at all. 5s of stillness [9:15] [normal] Now, beginning to come back. 3s of stillness Perhaps wiggling your fingers. 2s of stillness Rolling your shoulders once, slowly. 3s of stillness Feeling the chair supporting you. 3s of stillness Hearing the sounds of the room. 3s of stillness Letting your eyes open fully, taking in the space around you. 3s of stillness Feet on the floor. 2s of stillness Breath moving on its own. 3s of stillness This ground is always here, and you can return to it any time — before a hard conversation, or in the middle of one. 3s of stillness Whenever you need it. 3s of stillness Welcome back.

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