The full guidance
Optional AI-generated voice narration reads these prompts. Voice and ambient sound can be switched off separately. Eyes can remain open; no breathing rhythm is required.
0:00–1:00 Arrive on solid ground
Welcome to the ground beneath you. Begin somewhere safely away from heights. This session will not ask you to look down, climb, or approach an edge.
A quiet courtyard fills the screen. You can keep your eyes open, look around your own room, or leave the screen aside. Nothing needs to be proved.
1:00–2:30 Notice what supports you
Notice a point of contact with the chair or the floor. If paying attention to your body feels uncomfortable, notice a colour in the room instead.
Your breathing can continue in its own way. There is no need to make it deeper, slower, or perfectly even.
A feeling may remain while you notice something ordinary beside it. The texture of a sleeve, the light on a wall, the shape of a cup.
2:30–4:30 Give the fear some words
You might find heights difficult in one situation, or many. You do not need to picture a frightening place or explain the whole story here.
If it fits, try these words privately: this is something I find difficult. Naming a difficulty is different from judging yourself for having it.
Other people may not understand your reaction. You still deserve to be listened to, without being dared, rushed, or laughed at.
4:30–7:00 Prepare a conversation
Imagine a conversation about support, rather than a scene at a height. You might begin: heights affect what I feel able to do.
You could add one ordinary example, without recreating it now. Perhaps a journey, a building, or an activity that has become difficult.
A useful question might be: what help is available, and how would we decide together what is manageable?
The next step can be asking that question. It does not need to be facing a height today, and this recording is not a test of readiness.
7:00–8:30 Choose a useful next step
Would you like to keep one sentence for a conversation with a doctor, therapist, or someone you trust? You can choose below, or simply hold it in mind.
Support can include talking about what you hope to do more freely. You do not have to decide on a treatment during these minutes.
The courtyard remains at ground level. Let the remaining quiet belong to whatever you notice now, without checking whether the fear has disappeared.
Optional next step: Write a question · Tell someone · Read about support. No choice is required.
8:30–10:00 Return to your day
Look around the place where you are. Notice one familiar object and the direction of the light. Move a little if that feels comfortable.
Finishing this session says nothing about how much fear you should feel. You spent a few minutes preparing a kinder, more practical next step.
You can stop here. The support link remains available below, whether or not you choose to return to this ritual.
Your privacy
No advertising, third-party analytics or public reviews run here. Choices and notes stay in this tab; only a download you request saves them to your device. Closing or refreshing clears them. Ordinary server access logs may record page requests. The voice is prerecorded; your responses are never sent to the voice API.
Is this professional treatment?
No. This is original reflective support, not diagnosis, therapy, detoxification or a treatment programme. Use qualified professional support for concerns that affect your health or everyday life.
What will I see and hear?
A stone courtyard with potted trees and distant mountains. The viewpoint stays firmly on the ground; there are no edges, drops or moving cameras. Optional AI-generated female narration reads the on-screen prompts over gentle ambient sound.
Do I have to finish or complete an exercise?
No. Interactions are optional. There is no exposure exercise, score or streak. You can stop at any point to contact support. Finishing does not measure recovery or readiness.
Has this been clinically reviewed?
No. These original wellbeing scripts have not been clinically reviewed or tested as a treatment. We link to established support resources so you can explore professional help.
By Velvet Omen · Original wellbeing guidance, written with AI assistance. Sources consulted: the guidance linked above. Not clinically reviewed.
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