Grow With Grounded
Try One Practice

Tend Four in Four

One minute each for your mind, body, spirit, and relationships. Four minutes, and all four are tended.

Tend Four in Four, the guided video

Press Play and follow along: one minute each, with a voice to guide you. The same four steps are written below with a gentle timer, for anyone who would rather read.

The Four Steps, Written

Here is The Grounded Way in four minutes. Read each step, then press Begin. A gentle timer gives you one minute for each, and you can move on whenever you are ready.

  1. Bark: Mind

    Breathe

    Sit tall and let your shoulders drop. Breathe in slowly through your nose, then let a long, easy breath out. Keep that rhythm for one minute.

  2. Leaves: Body

    Stand and Stretch

    Stand up and reach your arms toward the sky. Roll your shoulders, turn gently side to side, and stretch in whatever way feels good, seated if you like.

  3. Roots: Spirit

    A Moment of Gratitude

    Name one thing you are grateful for today and let it settle in. Offer a quiet prayer or simply sit with the gift, in your own way.

  4. Branches: Relationships

    Reach Out

    Think of one person you love and send them a kind word, face to face if they are close by, or with a call or a message. A simple line is plenty: I’m thinking of you today, and I’m grateful for you.

Four Steps, One Minute Each

Ready when you are.

Press Begin to start with your mind. The timer moves to the next step on its own.