Guide
A grounding exercise for when your heart is racing
When your body feels activated, ground yourself through your senses: press your feet into the floor, notice where your body is supported, and name a few things you can see around you. Slow, longer exhales can help your body settle.
Step by step
- Keep your eyes open and look around the room.
- Press your feet into the floor and notice the contact.
- Notice where the chair or wall is supporting you.
- Name three things you can see, slowly.
- Let each exhale be a little longer than the inhale.
Try it with a free guided practice
Fast Heart, Solid Ground
An eyes-open grounding practice for physical activation using contact points and a visual orientation.
Play free →Questions
Is this for medical emergencies?
No. If you have chest pain, trouble breathing, fainting, or think you may be having a medical emergency, contact emergency services. This is a general wellness practice.
Why keep my eyes open?
Looking at your surroundings gives your attention something concrete to hold onto, which many people find steadier than closing their eyes.
3-2-1 Meditate supports general wellness and is not a medical device. It doesn't diagnose, treat or prevent any condition. If you're struggling or in crisis, contact a qualified professional or emergency services.