Gravity Girls Counselor Guide Small-Group Counseling Guide Grades 2-4
Gravity Girls Toolkit
A specialized counselor guide for helping girls ground themselves during anxiety, overwhelm, and panic.
The Cosmic Gravity Metaphor
Anxiety can feel like "zero gravity" —where our thoughts spin out, and we feel like we are drifting away into cold, quiet space. Grounding is activating our personal gravity system. By focusing on our physical body and surroundings, we throw a cosmic anchor back down to Earth, instantly making us feel safe, heavy, and protected.
Session Objectives
Identify physical cues of floating (panic).
Learn physiological calming breath.
Apply the 5-4-3-2-1 sensory method.
Visual Script: "The Great Gravity Pull"
Read Aloud
1
Step 1: Notice the Float (Awareness)
"Close your eyes if you'd like, or look at a quiet spot on the rug. Sometimes when anxiety starts, your heart beats fast and your tummy tickles like you're floating off into outer space. Let's find your gravity."
Counselor Action: Gently lift your hands up, simulating a floating motion, then settle them down.
2
Step 2: The Cosmic Deep Sigh (Physiological Calm)
"We are going to take two quick sniffs in through our nose, like sniffing a stellar rose, and then blow a long, slow sigh out through our mouth, like blowing a star away. Let's do it together: sniff-sniff... and a long, heavy sighhhhh. Feel how your shoulders dropped? That's gravity pulling you down."
Counselor Action: Lead 3 rounds of the double-inhale (physiological sigh). Exhale audibly.
3
Step 3: Drop the Anchor (Somatic Grounding)
"Now, press your feet firmly flat into the floor. Imagine thick, glowing anchor lines growing out of your sneakers, pushing through the floorboards, deep into the warm earth below. You are locked in. You are completely safe, stable, and strong. Let's do our gravity test: wiggle your toes, but keep those heels glued."
Counselor Action: Press heels down firmly. Have the girls model this with gentle, stable posture.
Gravity Girls Toolkit • Counselor Facilitation Guide Page 1
Facilitation Guide • Part 2
The 5-4-3-2-1 Cosmic Landing
Once the physiological sigh is complete, guide the girls through the physical room. Keep your tone quiet, slow, and rhythmic. Give them plenty of time (10-15 seconds) to locate each element.
5
Things You Can See
"Look for 5 silent things around us. Point them out or whisper them."
4
Things You Can Touch
"Touch 4 different textures (e.g., cool table, soft jeans, rough carpet)."
3
Things You Can Hear
"Listen closely. What are 3 sounds? (e.g., a clock, birds, distant voices)."
2
Things You Can Smell
"Take a sniff. Can you find 2 smells? Or imagine 2 favorite calming scents."
1
Thing You Can Taste
"Name 1 thing you can taste, or imagine the taste of a cold drop of water."
Acute Panic Protocol
If a student is experiencing high physiological panic (crying, rapid hyperventilating):
• Shift to cold touch: Hand her a cold ice pack or a glass of cold water.
• Match breathing: Have her look at your hands and mimic your breathing rhythm.
• Provide physical containment: Give her a heavy pillow to hold tightly to her chest.
Reflection Prompts
Use these discussion questions to help the group process the grounding experience:
1. "How did your body feel when we were 'floating' versus when we 'dropped our anchors'?"
2. "Which sense (seeing, touching, hearing) helped pull you back to earth the fastest?"
3. "Where can you use your gravity powers when you are at school or in the classroom?"
The "Gravity Scale" Check-In
🪐
1 - Floating Away
Drifting / Panicky
🎈
2 - Sinking Slowly
Jittery / Nervous
⚓
3 - Anchored Ground
Safe / Heavy / Calm
Gravity Girls Toolkit • Counselor Facilitation Guide Page 2
Calm Anchors Desk Cards Printable Desk Cards Toolkit
Calm Anchors Desk Cards
Directions: Cut along the dotted lines. Laminate or tape cards to students' desks or attach them to a portable key ring.
Student-Facing Classroom & Home Use
CUT LINE
🪐
The Cosmic Breath
Physiological sigh
When you feel like you're floating away into cold, nervous space, activate your gravity with this double breath:
1
Sniff Twice (Inhale)
Sniff in fast... and then sniff more!
2
The Heavy Sigh (Exhale)
Let out a long, loud "sighhhhhh".
"Feel your shoulders drop... and let gravity hold you."
CUT LINE
⚓
My Sensory Anchor
5-4-3-2-1 Grounding
Quietly scan your surroundings to land safely back on Earth. Point out or whisper each one:
5
SEE
4
TOUCH
3
HEAR
2
SMELL
1
TASTE
Cosmic Tip: Take your time on each step. There is no rush when landing a spaceship!
CUT LINE
🧘♀️
My Gravity Test
Physical Re-Centering
Let's check in on your spaceship control panel. Wake up your physical gravity by completing these checks:
👣
Heels down, feet flat like anchors.
🪑
Back heavy and flat against your chair.
👐
Hands flat on your lap, heavy like warm stones.
😊
Relax your jaw. Let your teeth separate gently.
★ Space Checks Complete ★
CUT LINE
✨
My Safe Coordinates
Coping thoughts
When the storm rolls in, whisper these cosmic truths to lock your mind onto solid ground:
"This feeling is uncomfortable, but it is not dangerous. I can float for a moment and stay safe."
"My anchors are dropped. I am strong, stable, and completely safe on the ground."
Gravity Girls Safe Base
Gravity Girls Toolkit • Desk Reference Cards Page 1 of 1
My Gravity Map Workbook Space Cadet:
Launch Date:
🚀 My Gravity Map Workbook
Use this workbook to check in, practice your cosmic breathing, and design your safe landing plan.
🪐 Activity 1: My Space Station Status
Where is your spaceship sitting right now? Check the box that matches how you feel inside.
☄️
Floating High
My body feels light, bouncy, or worried.
🎈
Drifting Slowly
I have a little bit of the "space wiggles."
⚓
Anchored & Calmer
My body feels heavy, cozy, and on the ground.
🌀 Activity 2: The Cosmic Orbit Breather
Directions: Put your finger on the star. Trace slowly around the orbit. Sniff twice as you go up, and blow a long, slow breath as you slide back down to earth!
EARTH SAFE BASE ★ 💨 SNIFF IN ONCE (Nose Inhale) 💨 SNIFF IN AGAIN! (Fill lungs completely) 🌬️ EXHALE SLOWLY (Sigh it out audibly) Feel your body get heavy
Gravity Girls Workbook • Page 1 Space Cadet Practice Map
Sensory Grounding Activity
My Cosmic Landing Field Log
Your senses are like mini-gravity pulls. Walk around your room quietly or search from your seat. Fill out your space observations in the logs below.
5 👁️ Things I Can SEE
4 ✋ Things I Can TOUCH
3 👂 Things I Can HEAR
2 👃 Things I Can SMELL
1 👅 Thing I Can TASTE
⚓ My Personal Gravity Anchor Word
Think of one cozy word that makes you feel safe and heavy (e.g., "COZY", "STONE", "BEAR", "SWEATER"). Write it large inside this box and color it in!
Gravity Girls Workbook • Page 2 My Sensory Landing Log
Personalized Coping Plan
My Safe Gravity Anchor Plan
Fill out your tool belt with the anchors that work best for you. Keep this plan somewhere handy!
My Grounding Crew
Who are the people in the building I can reach out to if I feel myself drifting?
My Gravity Tool Belt
List 2 quiet physical sensory actions I can take at my desk (e.g., holding a cool stone, hugging my book):
My Safe Landing Base
Draw a picture of a place where you feel completely heavy, comfortable, and safe. It could be your bedroom, a warm fort, or a grassy hill.
My Personal Gravity Statement
Whenever I start to feel anxious or floaty, I can whisper these quiet words to myself:
"I am and my gravity is working."
Gravity Girls Workbook • Page 3 My Personal Grounding Plan