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
Free Inner Child Healing Meditation
To gently support your journey toward inner child healing, Acadia Psychotherapy & Associates offers a free guided inner child meditation. This meditation incorporates trauma-informed parts work techniques to help you connect with and comfort younger parts of yourself, promoting calm, self-compassion, and emotional resilience.
It’s designed to be accessible for everyone—whether you’re new to inner child work or seeking a supportive tool between therapy sessions. You can practice at your own pace, using it to:
Gently connect with your inner child or younger parts of yourself
Explore self-compassion and emotional awareness
Build grounding and calming skills for everyday life
You can access this free meditation directly on our website, along with other supportive resources such as grounding practices, EMDR tools, and journals designed to nurture your healing process.
For more guidance on understanding your inner child, check out our blog post: Signs Your Inner Child Needs Healing.
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.