Grounded in 10

In this Grounded in 10 practice episode, we move through a 10 minute somatic reset for overfunctioning and people pleasing. This practice is for the moments when your body wants to fix, explain, smooth things over, rescue, say yes too quickly, or manage everyone else’s experience before checking in with your own. Instead of trying to think your way out of the pattern, this episode helps your body...

In this Grounded in 10 educational episode, Sarah Benitez-Zandi, LCSW, trauma therapist, EMDR and ART-trained clinician, somatic therapy practitioner, and owner of Trauma Wise Healing, explores what happens when survival becomes a pattern. For many cycle breakers, the patterns they are trying to change now did not begin as character flaws. They began as protection. People-pleasing may have helped...

In this Grounded in 10 practice episode, Sarah Benitez-Zandi, LCSW, trauma therapist, EMDR and ART-trained clinician, somatic therapy practitioner, and owner of Trauma Wise Healing, guides a simple body scan for building body awareness. For many cycle breakers and trauma survivors, the body can become a place we avoid, ignore, push through, or only notice when something feels wrong. This practice...

In this Grounded in 10 practice episode, Sarah Benitez-Zandi, LCSW, guides a somatic reset for the moments when your body is reacting like the old danger is still present, even when part of you knows this moment is different. This practice is designed for cycle breakers who are noticing body cues connected to old survival patterns. Maybe your chest tightens, your stomach drops, your hands clench,...

Have you ever known that a situation is different now, but your body still reacts like the old danger is happening again? In this educational episode of Grounded in 10 , Sarah Benitez-Zandi, LCSW, trauma therapist, EMDR and ART-trained clinician, somatic therapy practitioner, and owner of Trauma Wise Healing, explores why the central nervous system can stay stuck in old survival patterns even when...

In this Grounded in 10 practice episode, Sarah Benitez-Zandi, LCSW, guides a gentle somatic grounding practice for cycle breakers who are beginning to notice old patterns without wanting to collapse into shame. This 10-minute practice supports nervous system regulation, present-moment orientation, body awareness, and compassionate reflection. You will be guided to notice a pattern such as people-p...

Welcome to a new chapter of Grounded in 10 . In this re-introduction episode, Sarah Benitez-Zandi, licensed clinical social worker, trauma therapist, EMDR and ART-trained clinician, somatic therapy practitioner, and owner of Trauma Wise Healing, shares the deeper thread connecting her work: supporting cycle breakers . This episode explores what it means to stop repeating what hurt you, notice inhe...

Have you ever understood exactly where a pattern comes from and still found yourself repeating it? In this episode of Grounded in 10 , Sarah Benitez-Zandi, LCSW, trauma therapist, EMDR and ART-trained clinician, somatic therapy practitioner, and owner of Trauma Wise Healing, explores why insight alone is not always enough to break old cycles. For many cycle breakers, the frustration is not a lack...

When anxiety or OCD take hold, it’s easy to feel trapped in repetitive thought patterns that feed tension and fear. This Grounded in 10 practice, Breaking the Loop , combines bilateral tapping with mindful breathwork to create space between you and your thoughts. Together, we’ll explore how to: Interrupt looping or intrusive thoughts through sensory grounding Pair physical rhythm with gentle cogni...

🌍 October 10 – Global Connection, Local Breath | World Mental Health Day In this special Grounded in 10 episode, Sarah guides you through a grounding practice in honor of World Mental Health Day — a reminder that mental health is a shared human concern across cultures and communities. Through breathwork and visualization, you’ll: Settle into presence with gentle chest-and-belly awareness Use box...

This premium session focuses on re-awakening the body’s natural energy flow—perfect for moments when depression, fatigue, or disconnection make it hard to feel present. Using rhythmic movement, breath, and gentle vibration, this practice helps you re-engage your body’s circuit and spark momentum from the inside out. 💫 What to Expect: A brief settling phase to meet your body where it is—no pressur...

This week’s premium episode is a somatic boundary practice designed to help you feel seen, safe, and in control of your personal space —both physically and emotionally. You’ll rehearse calm, embodied ways to communicate limits while staying rooted in kindness and self-respect. 💫 What to Expect: A gentle activation point inviting you to recall a mild moment of feeling unseen or unsafe—just enough...

This week’s premium episode invites you to gently shift from internalized stigma toward self-compassion using an Acceptance and Commitment Therapy (ACT) defusion technique. Through slow, mindful breathing and language-based grounding, you’ll learn to separate yourself from painful or judgmental thoughts—especially those connected to mental health or self-worth—and reconnect with your values in rea...

Releasing Shame, Inviting Safety — A Somatic Practice for Mental Illness Awareness Week Theme: Grounded Support+ | Releasing Shame, Inviting Safety Shame can live quietly in the body — in the way our shoulders round forward, the breath catches, or the chest tightens when we talk about mental health. It tells us to hide, to stay small, to blend in. But beneath that guarding is something simpler and...

This week on Grounded in 10 , Sarah takes a conversational break from guided practice to answer your top grounding questions. With warmth and humor, she explains how grounding works as an “emergency brake” for the nervous system, how to find techniques that fit your body, and what to do when nothing seems to help. You’ll learn: The difference between grounding and mindfulness How to use grounding...

In this week’s Grounded in 10 practice, we explore Waking Up the Body — a simple, restorative routine designed to help you reconnect with physical sensation and inner vitality. Depression and fatigue often disconnect us from our body’s natural rhythms, leaving us feeling detached or unmotivated. This guided session uses gentle movement, tactile stimulation, and intentional breath to re-ignite your...

Releasing Stigma, Finding Safety | Mental Illness Awareness Week In this week’s practice on Grounded in 10 , Sarah guides you through a grounding meditation to release stigma and connect with safety . Through breath, body awareness, and visualization, you’ll: Notice where your body holds tension or self-protection Soften those areas with gentle breath and awareness Envision a light of acceptance t...

October Themes Episode | Grounded in 10 This month on Grounded in 10 , we’re stepping into a new rhythm shaped by national mental health awareness movements. In this special conversational episode, Sarah introduces the October series, exploring the history and meaning behind each week’s theme. Together, we’ll honor: Mental Illness Awareness Week — reducing stigma and claiming safety. World Mental...

Week 4 – Body Scan to Ease Tension | Serene September Series In this episode of Grounded in 10 , Sarah guides you through a gentle body scan designed to help you release tension and reset your nervous system from head to toe. Through mindful attention and breath, you’ll: Soften the forehead, jaw, and shoulders to ease built-up stress Bring awareness down the body, inviting calm into each muscle gr...

Week 3 – Safe Place Visualization | Serene September Series In this episode of Grounded in 10 , Sarah guides you through a Safe Place Visualization — a gentle practice designed to help you create an inner sanctuary of calm that you can return to whenever life feels overwhelming. Through breath, imagery, and sensory awareness, you’ll: Build a personal “safe place” in your mind’s eye Deepen your sen...

Butterfly Hug for Calm When anxiety takes hold, your body often feels restless and unsteady. The Butterfly Hug is a simple tapping technique that helps restore balance by engaging both sides of the brain and calming the nervous system. In this episode of Grounded in 10 , Sarah guides you step by step through the Butterfly Hug — a gentle, somatic practice you can use anytime you need to feel center...

Grounding Breath Reset Anxiety can make your breath feel shallow and your body tense — but just a few minutes of intentional breathing can bring you back to calm. In this episode of Grounded in 10 , Sarah guides you through a Grounding Breath Reset : a short practice designed to regulate your nervous system, quiet racing thoughts, and restore balance. ✨ In this 10-minute episode, you’ll learn how...

Welcome to Grounded in 10 — a podcast where each episode guides you through a short, powerful grounding practice designed to help you reset, regulate, and return to calm in just 10 minutes. I’m Sarah, a licensed therapist specializing in somatic and trauma-informed care. Over the years, I’ve seen how anxiety and stress don’t just live in the mind — they live in the body. That’s why Grounded in 10...