With A Grateful Heart by Chris Gil

Do you remember that Anna Nalick song? What if I told you that one breath is all it takes to start healing?

When I was still a psychology student, I found myself juggling life as a young mother, a working wife, and a mind full of stress and worries about the future. Every afternoon, I would walk in the park near my home, passing a man sitting on an orange mat, waiting for his yoga group. He always waved at me, inviting me to join, until one day, I found the courage to ask about his classes.

It was the best decision I ever made. The first time I joined, I was surprised at how poor my breathing patterns were. Over time, the group became like family, teaching me not just how to breathe properly but how to slow down, first through guided meditation, and eventually, on my own.

Here’s a quick 2–3 minute grounding technique you can try anywhere:

1. Centering Breath (30 sec)

• Sit comfortably and close your eyes.
• Inhale slowly for a count of 4, hold for 2, exhale for 6.
• Repeat 3 times.
• Say to yourself: “I start the day calm and centered.”

2. Body Grounding (30 sec)

• Feel your feet pressing into the ground.
• Imagine roots growing from your feet into the earth, steady and strong.
• Silently say: “I am grounded. Nothing can shake me.”

3. Protective Shield Visualization (1 min)

• Picture a clear bubble or shield of light around your body.
• It lets in positivity but bounces away negativity.
• Whisper or think: “The storm stays outside. I keep my peace inside.”

4. Empowering Mantra (30 sec)

Choose a line to carry with you throughout the day, for example:

“I choose peace.”
“I don’t absorb what isn’t mine.”
“Calm is my power.”

I’d love to hear from you, share in the comments section your empowering mantra for this exercise. I can’t wait to read your responses!