Trauma
Gentle grounding alongside trauma support
Present-focused grounding practices to consider with the professional supporting you after a difficult event. The programme offers wellbeing exercises, not trauma treatment.
- What you practise
- Noticing your surroundings, points of support and gentle breathing.
- Session length
- Sessions from 3 to 15 minutes
- How it is personalised
- AI selects and sequences prepared sessions using your mood, goals and feedback. It does not generate the session content.
Listen to the guided intro
After the storm
After a difficult experience, an ordinary moment may feel less straightforward. You might want a familiar point of focus without having to explain what happened.
This programme explores attention to the present. It does not treat trauma or establish that a situation is safe. A qualified professional can help you choose appropriate support.
What it feels like
You might recognise yourself here: a body that stays on alert even when everything around you is calm. Sleep that doesn’t feel like rest. Sudden waves of fear, anger, or numbness that seem to arrive without warning. A startle response that fires too easily, and an exhaustion that sleep never quite touches.
You can seek support that respects your pace. This description is not a diagnosis or an explanation of your experience.
What you practise
Practices invite you to notice the room, the contact of a chair or the floor, and your natural breath. You can keep your eyes open and choose an external focus instead of body sensations.
You do not need to describe the event to follow these exercises. They can still feel uncomfortable; stopping is always an option, without pushing through.
This programme is for you if...
- Your body stays on guard long after the danger has passed.
- You’re easily startled, on edge, or struggle to feel safe even in calm surroundings.
- You feel disconnected from your body, your feelings, or the people you care about.
- You want gentle, body based tools that never ask you to relive what happened.
- You’re working with, or open to working with, a qualified therapist and want steady support between sessions.
Try it now
A pause to explore
This is an introductory exercise, not a therapeutic dose. Choose a safe place, never while driving or in water. Keep breathing comfortable and skip any hold or count that does not suit you. Stop if uncomfortable or dizzy and return to normal breathing.
- Choose a setting that feels appropriate. Keep your eyes open if you prefer.
- Notice three objects around you without needing a particular feeling.
- Name a colour or shape and take time to look at it.
- Notice contact with the chair, or keep your attention on the room. Let breathing remain natural.
- Stop if discomfort arises. You can seek a trusted person’s company or your usual support.
Common questions
Start this programme
Guided sessions from 3 to 15 minutes, at a pace that fits your day.
New to sophrology? Read the complete guide
Soa is a complementary wellbeing practice. It doesn’t replace medical treatment or psychotherapy.