A Place in the Present

A Place in the Present

Gentle grounding for emotional flashbacks and moments of overwhelm

WELCOME & IMPORTANT INFORMATION

Hello, and welcome. I'm Katherine Long, a clinical hypnotherapist, and I'm here to offer you a gentle place to reconnect with the present moment. A few important disclaimers before we begin: This recording is intended for adults ages 18 and older and is offered as a supportive grounding and self-regulation resource. It is not a substitute for professional mental health care, trauma therapy, or medical treatment.

If you experience recurring emotional flashbacks, dissociation, or significant emotional distress, I encourage you to seek support from a licensed mental health professional experienced in trauma-informed care. If you are in the United States and are in immediate danger or unable to keep yourself safe, please call 911. If you are experiencing a mental health crisis or need immediate emotional support, you can call or text the 988 Suicide & Crisis Lifeline.

As always, please save this experience for a time when you are safely away from driving and other activities that require your full attention. Please know…You are always in charge of your experience. During this guided experience, you are welcome to keep your eyes open, move your body, pause this recording, or choose the suggestions that feel most supportive.

And now... let's begin.

PART ONE — HERE YOU ARE

Welcome, precious one. I'm so glad you're here. And I'm glad you've chosen to give yourself these few moments of gentle care. You may be experiencing an emotional flashback...or perhaps you're feeling overwhelmed by emotions that seem especially powerful right now. Whatever has brought you here, I invite you to take these few minutes for yourself.

Begin by simply noticing where you are. Bring your awareness to the present space by looking around. Just allow your eyes to gently explore the space around you. Notice the walls... The furniture...

The light in the room. Perhaps there is something familiar nearby. A favorite object... A window… A piece of art…

The soft material of your clothing or bedding… Or just a color you recognize. Find one familiar object. Take a moment to notice it. Observe it. What color is it?

Does it have a texture? A temperature?

And now, if you'd like, quietly say to yourself...either aloud or inside your mind:

Here I am.

This is now.

Just breathe.

Now…notice the surface beneath your body. Perhaps your feet are resting on the floor. Perhaps your back is resting against a chair. Or perhaps you are lying down on a bed. Feel how it supports you.

Simply notice the contact of that support. Here you are. In this place. In this moment. Supported by this chair, this bed, this floor.

If you’d like, quietly say to yourself:

Here I am.

This is now.

Just breathe.

PART TWO — RECOGNIZING THE HERE AND NOW

And now, let’s take a moment to recognize when and where you are… Begin with the current month and year. For example, “It is October 2026.” If it feels comfortable, you can speak these words aloud. State the current month and year now…

"It is ________."

Now, name the city or town where you are. For example, “I am in Oklahoma City.” Go ahead, state your location now.

"I am in ________."

Very good. You’re doing very well. And now, remind yourself of your present age.

"I am an adult. I am ______ years old."

And finally, notice the place where you are sitting or resting. Perhaps your bedroom... your living room... or another familiar space. Name that place.

“I am in ________.”

And if you recognize that you are somewhere safe, you might gently remind yourself of that, too.

Now, let's bring these details together. Say the current month and year. Say the city where you are. Say your present age. And say the place where you are right now.

Take a comfortable, easy breath inward... And allow it to flow comfortably out.

And one more time, if you'd like… Take another comfortable breath, and remind yourself of these simple facts about your life today: It is month and year, I am in this city, I am an adult and I am blank years old. I am in this room.

Notice the room around you. The familiar objects. The support beneath your body. Here you are. In your present-day life.

In this moment. Now, repeat after me:

Here I am.

This is now.

Just breathe.

PART THREE — FINDING YOUR BREATH

And now, if you’d like, let's bring a little gentle attention to your breathing. Nothing to force, nothing to create or change. Let’s just notice the natural rhythm already happening within you. You can allow it to continue comfortably. Simply notice the air entering...

And leaving... A gentle breath in... And a soft breath out.

And again... Breathing in... And when you’re ready, breathing out...

If it feels pleasant, allow your exhales to become just a little bit longer. A comfortable breath in... And another easy breath out. Slowing down just a little bit more, if that feels pleasant. That's right.

Perhaps you can feel the movement of your breath. The gentle rise and fall of your chest... Or the soft movement of your abdomen. The soft, cool feeling of the air entering your nose or mouth. And the comforting warmth as the air leaves. And if you'd rather keep your attention on the room around you, that's perfectly fine, too. You can simply listen to my voice. Or continue noticing familiar things nearby.

If focusing on your breathing feels comfortable and soothing, then let's take another breath together. In... And out...

And another... In... And out...

Now, repeat after me:

Here I am.

This is now.

Just breathe.

PART FOUR — FEELING THE GROUND BENEATH YOU

Now I'd like to invite you to notice your feet. Perhaps you can feel the floor beneath them. Or the soft surface on which you are lying. If it's comfortable, gently press your feet downward. Just a little.

Feel that connection to the surface below. And release.

Again... A gentle press downward... And release. Notice the steady support beneath you. Perhaps wiggle your toes.

Or gently move your ankles. Notice the sensation of movement. The feeling of your body here, in this present space.

And now, bring your attention to your hands. You might rest them against your legs. Or gently press your palms together. Or, you could place your hands on a part of your body that could use a little comfort, perhaps your heart or abdomen, or someplace else. Notice the contact.

The warmth. The texture of your skin or clothing. Perhaps rub your hands together…slowly. And then allow them to rest.

Take a comfortable breath in... And allow it to flow out.

You are reconnecting with your surroundings. One observation at a time. One breath at a time. Now, repeat after me:

Here I am.

This is now.

Just breathe.

You are doing so very well.

PART FIVE — THE INVISIBLE REMOTE CONTROL

I would now like to introduce you to a simple tool called the Invisible Remote Control. Imagine, sense and feel that you have a small, invisible remote control in your hand. It feels comfortable there. Soothing. Reassuring. Look down at the remote. And notice it has several controls, each with a different purpose.

For now, we're going to focus on just one: The slider labeled Intensity. This slider represents the volume, or intensity, of the emotions and sensations you're experiencing right now. Take a moment to notice how feelings can seem quite intense at times. Perhaps right now, you might be feeling something with extra volume or intensity.

Reach out with your other hand, and imagine that you are gently sliding that control. Go ahead and lower the volume, just one notch. Slowly... Gently... Lowering the intensity just a little.

As you slide the control, allow a comfortable breath in... And an easy breath out.

And perhaps you'd like to slide it down another small amount. Just a little. One gentle downward movement of your fingers. And another comfortable breath.

You might imagine the intensity moving from an eight to a seven. Or from a five to a four. Whatever feels appropriate for you.

You are making a choice in this moment. And perhaps, as you gently lower that slider, you can begin to experience a little more room around those feelings. Even the smallest shift is welcome. Perhaps you'd like to lower that slider once more. Slowly... Gently... At your own pace.

Now, allow your hands to rest. Look around the space where you are again. Notice something familiar again. Feel the support beneath your body. And take another comfortable breath.

Whether the intensity has shifted or remains much the same, you've practiced directing your attention and making a deliberate choice. Because you are in control. And you can return to this little remote whenever you wish. One of my favorite qualities of The Invisible Remote Control is that it’s always in the palm of your hand, at the very moment you need it. All you have to do is look down, and there it shall be. Safely and comfortingly right there in the palm of your hand.

Now, repeat after me:

Here I am.

This is now.

Just breathe.

PART SIX — CARRYING THIS MOMENT FORWARD

As we come to the end of our time together, I'd like you to remember something important. Your feelings deserve compassion. Your experience deserves understanding. And you deserve support. Perhaps you've noticed a little more steadiness.

Perhaps your emotions are still moving through you. Whatever you're experiencing, you can continue to care for yourself gently. You might choose to have a glass of water. Or to connect with someone you trust. Perhaps you choose to move your body.

To take a comforting bath or shower. To cuddle up with a blanket or stuffed animal. To spend a little time in a familiar, comfortable place. And whenever you wish, you can return to these simple grounding practices. Looking around.

Reminding yourself of the current date, your age, and where you are. Feeling the support beneath you. Noticing a comfortable breath. Gently lowering the volume slider on your Invisible Remote Control.

You are important, and you are worthy of kindness, patience, and gentle care. Take your time. Be gentle with yourself. I am honored to be here to support you here in this present moment.

You are here.

This is now.

Just keep breathing.