Group Grounding
Class Schedule
Our Mindfulness & Breath work Group Classes follow an 8-week rotation.
Each week introduces a new practice designed to help survivors reconnect with their body, calm their nervous system, and build inner safety.
You’re welcome to join at any point in the cycle — each class stands on its own, yet together they create a supportive rhythm of healing.
What We
Offer
Week 1
Creating a Safe Space
Begin by developing an inner safe or steady place you can return to whenever life feels
overwhelming. Using gentle breathwork and guided visualization, you’ll create a calming inner
resource that fosters stability, grounding, and resilience.
Week 3
Grounding Breathwork
Discover simple breath patterns that help anchor you in the present moment. In this class, you’ll
practice breathwork paired with grounding techniques—tools you can use anytime, anywhere to
soothe anxiety and return to safety.
Week 5
Affirmations for Wholeness
Words hold power. In this class, you’ll explore affirmations like “I am love. I am whole. I am
safe.” to cultivate self-worth, healing, and strength. Paired with breath, affirmations become
anchors you can return to during daily life.
Week 7
Mindfulness with Parts
We all carry different “parts” of ourselves—protective, wounded, strong, tender. This class
invites you to notice those parts with curiosity instead of judgment, practicing self-compassion
and strengthening your connection to your inner Self.
Week 2
Diaphragmatic Breathing
Many survivors learn to breathe shallowly in the chest due to trauma. This class introduces
diaphragmatic (belly) breathing, a practice that helps calm the nervous system, reduce stress, and
restore a natural sense of ease in the body.
Week 4
Gentle Body Scan
Reconnect with your body in a safe and compassionate way. Through a guided body scan, you’ll
practice noticing sensations without judgment, learning to listen to your body’s cues and gently
rebuild trust in your physical self.
Week 6
Mantra Meditation
Mantra meditation helps focus the mind and calm the body. In this class, you’ll practice
repeating the phrase “I Am” (or a supportive word of your choice) with each breath. This
practice fosters presence, identity, and inner strength.
Week 8
Visualization
This guided visualization helps you connect with your highest self—the wise, compassionate
presence within you. Through imagery and breath, you’ll leave with a sense of empowerment
and a message of hope to carry forward in your healing.