Finding Steady Ground

A stabilisation-first path: map your window, ground, and build a safe place.

1. 1
   Handout10 min

   Window of Tolerance Map

   A visual of hyper-arousal, hypo-arousal and the calm middle, with spaces to name your signs.

   Guidance: Notice, do not judge.

2. 2
   Exercise5 min

   5-4-3-2-1 Grounding Card

   A sensory grounding routine to use mid-spiral, anywhere.

   Guidance: Use as often as you like.

3. 3
   Exercise10 min

   Safe Place Visualization

   Build a vivid, personal image of safety and rehearse returning to it.

   Guidance: Stop any time it feels like too much.

4. 4
   Exercise12 min

   Body Scan for Bedtime

   A slow head-to-toe body scan that eases the body toward sleep.

   Guidance: Optional; skip if lying still is activating.