Free Self-Help Wellness Resources
Free Audio Exercises | Grounding Skills & Calming Resources | Free Workbooks
We would like to show our gratitude to you by offering free self help tools & resources to support your wellbeing.
Access free audio exercises, meditations, workbooks, journals & more.
The 54321 Grounding Method
Are You Feeling anxious, overwhelmed, or disconnected?
In this video, we break down the 5-4-3-2-1 grounding method, a simple and powerful technique used to calm anxiety, stop racing thoughts, and bring your mind back to the present moment.
You’ll learn:
✔ What the 5-4-3-2-1 grounding technique is
✔ Why it works for anxiety, stress, and panic
✔ How to use each step with real-life examples
✔ When to use it for the best results
This grounding exercise uses your five senses to help regulate your nervous system and create a sense of safety—anytime, anywhere.
Perfect for panic attacks, anxiety spikes, trauma triggers, or daily mindfulness practice.
Subscribe to our You Tube Channel and read our in depth blog about the 54321 Technique for more mental health tools and anxiety-relief resources.
Guided Mindfulness Body Scan Exercise
Try our guided mindfulness body scan on YouTube to experience this practice in real time. This short exercise can help support nervous system regulation, reduce stress, and increase body awareness through gentle, guided attention.
A guided mindfulness body scan is a structured awareness exercise that gently brings attention through different areas of the body, often beginning at the feet or head and moving slowly through each region. During the practice, individuals are invited to notice physical sensations such as tension, warmth, tingling, pressure, or relaxation without trying to change or judge what is present.
This type of exercise supports present moment awareness and helps regulate the nervous system by reducing mental overload and anchoring attention in the body. When thoughts arise, they are acknowledged and gently redirected back to physical sensations.
A mindfulness body scan is commonly used in somatic therapy, trauma-informed care, and nervous system regulation practices to support emotional balance, increase body awareness, and strengthen the connection between mind and body.
Nervous System & Vagus Nerve Reset Cards
These free printable cards offer simple, body-based practices to support nervous system regulation, grounding, and present-moment awareness.
Each card includes a gentle exercise that may help you reconnect with your body during moments of stress, overwhelm, tension, or emotional dysregulation. The practices incorporate breathwork, grounding, mindful movement, and vagus nerve–supportive techniques that can be used at home, at work, or between therapy sessions.
There is no need to complete every exercise or force yourself to feel calm. Choose the practice that feels most supportive, move at your own pace, and pay attention to your body’s signals.
Created and designed by Elizabeth Boyer, LMFT, psychotherapist and registered yoga teacher.
These resources are intended for educational and general wellness purposes and are not a substitute for therapy, medical care, or individualized mental health treatment. Stop any exercise that causes pain, dizziness, distress, or discomfort.
This gentle 10-minute yoga practice offers a supportive way to pause, reconnect with your body, and settle into the present moment.
The practice begins with straw breathing, a slow exhale technique that may help support parasympathetic nervous system activity and reduce physical tension. You will then move through simple, grounding postures designed to encourage body awareness, steadiness, and a greater sense of connection to yourself.
Move slowly, listen to your body, and allow the breath to guide you. There is no need to force relaxation or perform the movements perfectly. Simply notice what feels supportive for you today.
Video created by Yoga With Adriene.
Disclaimer: Please consult with a qualified healthcare professional before beginning a new exercise or breathing practice, particularly if you have an injury, medical condition, are pregnant, or experience dizziness or discomfort. Participate within your own limits and stop if anything feels painful or unsafe.
Nervous System Reset 10-Minute Yoga Practice
Rest and Digest: 15-Minute Nervous System Practice
This 15-minute practice is designed to support nervous system regulation through gentle movement, breath, and grounding techniques.
The sequence encourages a shift out of stress and into a more settled “rest and digest” state. It may be especially helpful during moments of overwhelm, tension, or nervous system dysregulation.
Move at your own pace and notice what feels supportive in your body. You do not need to force yourself to feel calm. The goal is simply to create space for greater steadiness, awareness, and connection in the present moment.
Video created by Yoga With Adriene.
Please consult with a qualified healthcare professional before beginning a new exercise or breathing practice, especially if you have an injury, medical condition, are pregnant, or experience dizziness or discomfort. Stop if anything feels painful or unsafe.
Self Awareness Journal
Disclaimer
The information provided in these audio lessons is for educational and informational purposes only. It is not a substitute for professional therapy, medical advice, diagnosis, or treatment. Always seek the advice of a qualified mental health professional or healthcare provider with any questions you may have regarding your mental or physical health.
If you are experiencing a crisis, feeling overwhelmed, or struggling to cope, please call 911 or go to the nearest emergency room. You can also dial 988 Suicide and Crisis Lifeline
Your well-being is important. Take care of yourself and seek professional help when needed.