Shadow work requires stability. If you need to strengthen your self-regulation skills first, this free guide is for you. Learn 7 grounding exercises: sensory awareness, weighted presence, hand-to-heart breathing, the Name & Anchor method, sensory resets, cold-water nervous system regulation, and more. Each practice helps you tolerate discomfort, interrupt panic, and return to your body. Includes crisis support resources. Start here. Build the foundation. The deeper work will be waiting.