Grounding Practice
Body scan for what is here now.
This is a quick somatic check-in you can use before journaling, after a hard conversation, or whenever your mind is racing faster than your body can keep up.
Pause for one slow breath before you choose anything.
Notice without fixing. The goal is contact, not improvement.
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Body Scan
Grounding Check-in
Pause. Breathe. Notice what is present.
| Dimension | Notice | Intensity |
|---|---|---|
| Where |
Where do you feel something right now?
surface · deep · chest · belly · limbs · head · whole body
|
|
| What |
What does the sensation feel like?
tight · heavy · tingly · warm · numb · achy · still · open
|
|
| How much |
How strong is it?
barely there · mild · moderate · strong · overwhelming
|
|
| Changing |
Is it steady, or shifting?
constant · pulsing · fading · building · comes and goes
|
|
| Temp |
Any sense of warmth or coolness?
cold · cool · neutral · warm · hot · flushed
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