Starter Ground · free · 7 days
A free first week, one small practice a day.
Starter Ground is a guided introduction to the Four Pillars. Each day takes 5 to 10 minutes. Day 1 is below, with no sign-up. If it helps, add your email to get Days 2 to 7.
- Cost
- Free
- Length
- 7 days
- Each day
- 5 to 10 minutes
- Sign-up
- After Day 1
Day 1 · open now
Take a starting snapshot.
Before you change anything, notice where you're starting from. This check-in takes about a minute, and every answer tells you something useful.
1. Where is your capacity right now?
Capacity means how much you have to give today: energy, attention, patience, and time. Choose the closest answer.
Try three minutes of easy movement.
Roll your shoulders five times, then walk slowly around the room or down the hall. Notice one thing that feels good, even if it's small.
Try one minute of longer out-breaths.
Breathe in for about four counts and out for about six, five or six times. Then check your shoulders and jaw. You can also use the guided version.
Try thirty seconds of feet on the floor.
Press your feet gently into the floor and notice the chair or floor supporting your weight. That's the whole practice for today, and it counts.
2. Finish one sentence.
On paper or in your head: "Right now, the strongest sensation I notice is ______." One word is enough.
3. Pause check.
Check your breath, shoulders, and jaw. If you can soften one of them a little, do. If you don't notice a change, that's fine too.
Stop anything that makes you feel worse. You can come back to this page anytime.
The week
One pillar at a time
Each day builds on the one before. By Day 7 you'll have tried a practice from every pillar and written the first version of your Ground Plan.
What you get
- A short daily email with that day's practice
- Short audio or video guides for the practices
- A printable Micro-Moves card to keep nearby
- Your first My Ground Plan
- A link to join Rooted Commons, the free community
- Day 1Open now
Starting snapshot
Notice your capacity without judging it.
- Day 2
Breathe
A longer out-breath for stressful moments and transitions.
- Day 3
Movement
Small movements for when you're tired, seated or standing.
- Day 4
Nutrition
One steady choice about water, food, or rest.
- Day 5
Connection
One small contact, at a size that fits today.
- Day 6
Your first Ground Plan
Choose the smallest version of each practice.
- Day 7
Look back and choose
Notice what helped and decide where to go next.
Days 2 to 7
Get the rest of the week by email.
We'll send one short email a day for six days, and you can unsubscribe anytime.
We ask only for your first name and email, and Starter Ground never asks about your health history.
After Day 7
Starter Ground is a complete week by itself.
You don't have to buy anything. If you want to keep going, you can take one of these next steps.
Rooted Commons
Keep in touch with other members through short practice prompts and open circles in the free community.
About Rooted CommonsRooted Reset
Add daily structure and a weekly live group for a full month of practice.
About Rooted ResetFree practices
Return to the breathing and grounding practices whenever you need them.
Free practices