A gentle 5-step grounding practice to help you find calm when your world feels like it’s spinning.
Receiving an MS diagnosis can bring a rush of fear, shock & disbelief.
This printable grounding sheet offers an easy, compassionate way to reconnect with your body & bring your mind back to the present moment.
You’ll learn to use your senses — sight, touch, sound, scent & breath — to steady your nervous system & anchor yourself in safety.
Perfect for:
Diagnosis day
Medical appointments
Overwhelming moments
Anytime your thoughts start to spiral
✨ 5 Quick Ways to Steady Yourself:
Name 5 Things You See — gentle visual grounding to return to now.
Feel 4 Things You Can Touch — reconnect with your surroundings.
Hear 3 Sounds — let sound remind your body you’re safe.
Smell 2 Scents — invite calm through memory & familiarity.
Breathe Slowly — a simple 4-2-6 pattern to reset your nervous system.
Includes a Mini Mantra to repeat:
“You are not alone. You are safe to pause. You are allowed to rest.”
When everything changes, grounding becomes medicine.
This free sheet helps you calm your body & mind in under five minutes — no tools, no pressure, just breath & awareness.
Because before you can move forward, you deserve to feel safe right here.