Guided meditation for self discovery

Nov 25

Written By

Discover your authentic self

Overcome the Shadows:

A 7 Minute Grounding Breathwork Practice

There are moments when even the strongest, most capable people feel overwhelmed

— when the nervous system is flooded, the mind races, or the body feels tense and

unfamiliar. These sensations are not personal failures; they’re echoes of old patterns,

trauma responses, or years of perfectionism running the show. This short grounding

practice is designed to offer calm in the moments you need it most. It’s simple, gentle,

and intentionally paced — a way to return to yourself without force or pressure. I’m

Mary Elizabeth Burns, LPC. I specialize in trauma, disordered eating, body image

concerns, narcissistic abuse recovery, and perfectionism. This practice reflects the

warm, grounded, mind–body approach I use with clients every day.

The 7nMinute Grounding Breathwork Practice

1. Settle (1 minute)

Sit in a supportive position. Keep your eyes open or softened — whichever feels

safest. Let your shoulders drop by 2%. Not perfectly. Just slightly. 2. Orienting the

nervous system (1 minute)

Gently look around the room. Find 5 neutral objects (a color, a shape, a texture). Let

your body register, “I am here. I am safe enough.” 3. The Anchor Breath (3 minutes)

Inhale through your nose for a slow count of 4.

Hold for 1.

Exhale through your mouth for a slow count of 6.

Repeat at a pace that feels comfortable. Notice your belly expanding rather than your

chest rising. If your breath feels shallow, shorten the counts — this is about ease, not

precision. 4. Releasing the shoulders + jaw (1 minute)

On your next exhale, soften your jaw. Drop your tongue from the roof of your mouth.

Let your shoulders lower without forcing them. 5. Returning to yourself (1 minute)

Place one hand on your chest and one on your abdomen. Feel the warmth. Let your

breath return to normal. You are here. Your body is supporting you. If at any time this

feels activating, slow the breath, keep your eyes open, or place both feet firmly on

the ground.

If you’d like to explore somatic therapy, breathwork, and traumaninformed support in

a warm, highnend, grounded environment, you’re welcome to schedule a

consultation. maryelizabethburns.com

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