A quiet place to slow down
GROUNDING SPACE
Two gentle ways to settle: slow breathing, or soft sounds that move from ear to ear. Pick one, or try both.
BREATHING
Slow breathing, at your own pace
Choose a pattern, press start, and let the circle guide each breath in and out.
Breathe in gently through your nose and out slowly through your mouth, at a pace that feels comfortable. Box breathing includes short holds. If holding your breath doesn’t feel good, choose another option. If you feel dizzy or uncomfortable, stop and breathe normally.
CALMING RHYTHM
Soft sounds that move slowly from ear to ear
Headphones recommended. Press play, start quietly, and let your attention follow the sound from side to side.
Before you press play: use headphones and keep the volume low. Stop if you feel dizzy or uncomfortable. Skip this if you have epilepsy, tinnitus or sensitivity to sound." Make "Before you press play:
Headphones recommended. This is a place to ease and slow down. It isn't meant for processing difficult memories. If anything stirs up difficult feelings, or you feel dizzy, stop and breathe normally. Sound starts only when you press play, and you can stop at any time.
HOW IT WORKS
Sound that moves
The sound drifts slowly from your left ear to your right, and back again, over quiet music. Many people find that following it gently helps them feel more settled and present. It's sometimes called bilateral sound.
HOW TO USE IT
Getting started
1. Put on headphones and find a quiet spot.
2. Start with the volume low.
3. Press play and let your attention follow the sound.
4. Stop whenever you like. Five to twenty minutes is plenty.
PLEASE NOTE
When to stop
Stop if you feel dizzy or uncomfortable. Skip it if you have epilepsy or a condition that audio can affect. It isn't meant for processing difficult memories. It isn't a treatment and doesn't replace therapy.
This space is a support tool and is not a substitute for therapy. If you're in crisis or need support right now, call Lifeline on 13 11 14 or Triple Zero (000). Spoken Word Psychology is not an emergency service.