Hold. Breathe. Ground. A Simple Somatic Ritual for Calm, Clarity, and Regulation by Ashraya Riggio CCht | Sovereign Soul Woman™ www.ashrayarose.com

Hold. Breathe. Ground.

A Simple Somatic Ritual for Calm, Clarity, and Regulation

by Ashraya Riggio CCht | Sovereign Soul Woman™

www.ashrayarose.com

Why This Practice Works

Sometimes the most powerful reset is the simplest.

Whether you’re preparing for a meeting, feeling tension in a relationship, struggling to fall asleep, or just want to reconnect to your center—this three-part ritual brings your body, breath, and energy back into alignment.

No apps, no equipment.

Just your hands, your breath, and your presence—plus the Earth if she’s available.

Step 1: Hold Your Own Hand

Interlace your fingers or gently press your palms together. Let your hands rest in your lap or against your chest.

This supports:

• Hemispheric balance in the brain

• A sense of containment and internal holding

• Emotional regulation and nervous system settling

It’s especially helpful when you feel scattered, anxious, or emotionally activated.

Step 2: Breathe Consciously

Try this rhythm:

• Inhale through the nose for 4 counts

• Exhale through the mouth for 6 counts

• Repeat for 5–15 minutes

This shifts you into your parasympathetic nervous system—the part of your body responsible for rest, calm, and clarity. You don’t have to force anything. Just stay with the breath.

Step 3: Ground (If You Can)

When available:

• Stand barefoot on natural ground

• Sit against a tree

• Lay down and feel the Earth holding your weight

If that’s not possible, ground internally:

• Feel your feet on the floor

• Bring attention to your sit bones or spine

• Visualize roots dropping into the Earth

Grounding isn’t just physical—it’s energetic. It’s about returning to the moment and your body.

When to Use This Ritual

• Before sleep

• Before a meeting or session

• During conflict with a partner

• After an emotional trigger

• Any time you feel dysregulated

This ritual is quiet, subtle, and deeply effective. You don’t have to wait until you’re overwhelmed—use it as a daily practice to support long-term regulation and self-trust.

With steadiness,

Ashraya Riggio CCht

Sovereign Soul Woman™

www.ashrayarose.com

© 2025 Ashraya Riggio CCht. All rights reserved.