01Grounding5 min
Return to the present
A short grounding practice for moments when thoughts or emotions feel too loud.
Coming soon
Pause. Listen. Return.
A quiet place to come back to yourself.
Short guided practices for grounding, breathing and reconnecting with your body. No signup. No performance. Just press play when you need a little more space.
Book a free 20 min consultation
Free resources
Begin with what feels most useful.
A self-assessment, e-book and short audio practices gathered in one place.
01
Self-assessment
Are You Living in Survival Mode?
Explore your patterns and receive a personal result on screen.
Take the assessment 02E-book
You Survived. Now What?
A compassionate guide to old protective patterns and a steadier next step.
Explore the e-book 03Audio practices
A calmer moment for your nervous system.
Short guided practices for grounding, breathing and reconnecting with the body.
Browse audio practicesChoose what you need right now
Press play. Let everything else wait for a moment.
These practices are short enough for an ordinary day and gentle enough for moments that feel like a lot. Use headphones if they help you settle.
02Breath8 min
A slower breath
Gentle guidance for settling the nervous system and creating a little more space.
Coming soon
03Body10 min
Come back to yourself
A body-based practice for reconnecting with what you need right now.
Coming soon
A gentle way to begin
You do not have to do the practice perfectly.
- 01
Choose a place where you can be undisturbed for a few minutes.
- 02
Listen with your eyes open or closed. What feels safe is right.
- 03
Stay for a brief moment afterwards and notice what has shifted.
Need more support?
Sometimes change begins with one calm conversation.
Book a free 20-minute consultation and see whether working with Adna feels right for you.
“You do not have to solve everything before you can offer your nervous system one safer moment.”