Grounded in 10

Grounded in 10 is the podcast for cycle breakers. If you're the person questioning unhealthy patterns, setting boundaries that nobody understands, healing from experiences that still affect you today, or working to create a different future than the one you inherited, you're in the right place. Hosted by trauma therapist Sarah Benitez-Zandi, MSW, LCSW, Grounded in 10 combines nervous system education, trauma informed insights, and practical somatic exercises to help you move from surviving to thriving in just ten minutes at a time. Each episode is designed for real life. Whether you're commuting, between meetings, navigating parenthood, recovering from a difficult conversation, or simply trying to make it through a stressful day, you'll find practical tools you can use immediately. Inside Grounded in 10 you'll find: - Nervous system education that helps you understand why change can feel so difficult - Trauma informed insights on people pleasing, perfectionism, boundaries, burnout, grief, anxiety, and breaking generational patterns - Somatic practices including grounding, breathwork, bilateral stimulation, tapping, and mindful movement - Practical explanations of how trauma, stress, and the nervous system interact so you understand why these tools work - Quick resets that help you reconnect with yourself in ten minutes or less This podcast is especially for high achievers, helpers, parents, professionals, and anyone who has ever felt exhausted from carrying the weight of everyone else's expectations while trying to build a life that feels authentic to them. Grounded in 10 is built on a simple belief: Insight is important, but insight alone isn't always enough. Many of us understand our patterns. We know where they came from. We know what we should do differently. Yet when stress rises and emotions take over, we often find ourselves repeating the same behaviors we've worked so hard to change. That's because lasting change involves more than understanding. It also requires helping the nervous system feel safe enough to choose a different path. That's where Grounded in 10 comes in. In addition to short educational episodes, you'll find guided somatic resets designed to help you regulate your nervous system, reconnect with your body, and practice the skills that support lasting change. If you're looking for a deeper experience, be sure to explore Grounded in 30, a live weekly nervous system reset for cycle breakers where we put these concepts into practice together. ✨ Subscribe if you're ready to: Break patterns that no longer serve you Learn practical nervous system regulation skills Heal from the past without staying stuck in it Create meaningful change in your relationships and daily life Build a sustainable self care practice that actually fits into a busy schedule Reconnect with yourself one small step at a time Because being a cycle breaker isn't easy. But you don't have to do it alone. Welcome to Grounded in 10.