My favourite grounding practices for when you need to still your mind or connect back to yourself.
You’ll hear coaches and therapists talk about grounding, this refers to range of techniques to help you manage how you’re feeling, quieten your mind or help you connect back to your body. They help us focus on the present moment, the here and now, and enable emotions to pass. They are often easier for us to practice than mindfulness in moments of heightened emotion, and help brings us back to a more neutral state.
It’s best to try a few out to see which feel more comfortable and more ‘you’ - what works for one person, may not be right for someone else. Once you know which one(s) you prefer, make sure you practice, so you can pull them out when you need them. They are a great way of soothing yourself, instead of numbing how you’re feeling.
I often use grounding techniques when I’m feeling overwhelmed or need to calm myself down (usually when I’ve got too much going on, have been running at a million miles an hour or feeling nervous about something I have to do). Here are some of my favourite ways to ground myself:
Feet on the ground – my favourite of all. Simply place your feet on the ground, if possible, without shoes, socks/tights, and on a natural surface (grass, beach etc), but this works just as well with shoes/indoors. Close your eyes and feel your feet connecting to the earth below you. Breath in and out slowly as you pay attention to what you feel. Gently move your feet on the ground, as you shift the points of connection, noticing the different textures, noticing where your feet feel most comfortable resting. Once they have settled, really connect your feet to the earth, feel them pushing against the ground beneath you, and the ground pushing against your feet. Stay like this for as long as you need to.
Box Breath – easy to do anywhere and remember. If you can, close your eyes (this helps your focus) but if this doesn’t feel comfortable or safe, keep them open. Breath in for four (counting to yourself), hold your breath for four, breath out for four, hold for four. Repeat as many times as necessary to bring yourself to stillness. If you have your eyes closed, blink them open gently with your gaze lowered so the light doesn’t dazzle you.
Holding – Have an item with you, perhaps a shell from the beach, a small toy, a crystal, and hold it in your hands. Close your eyes, and notice the object, how does it feel? Move your hands over it, and breath slowly, give the object all your attention.
54321 – this is great when you’re feeling heightened emotions, or disassociated. Wherever you are, name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. You can say these to yourself or aloud, however you feel comfortable. Repeat this as long as you need to.
Bounce and swing – movement is a great way to release emotion and connect back with the body. Wherever you find yourself gently bounce on your feet (you don’t need to jump) and swing your arms from side to side, and back and forth.
Again, it’s worth practicing them so they are familiar to you, and so they come naturally when you need them.
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