Ground Yourself: Simple Exercises for Balance and Calm
“Roots to the earth, branches to the sky, life is a dance between heaven and earth.” - Unknown
All of us experience times when we feel scattered, distracted, overwhelmed, frustrated, emotional, or fearful. When it happens to me and I remember to take a moment to ground myself, I find I can respond to situations with more mindfulness and handle things with greater skill.
I've also found that by grounding myself daily, I'm becoming more aware and better at realizing when I need to use it in my day-to-day life.
Personal grounding techniques are a powerful way to reconnect with yourself, stay present, and keep your balance. I like to have more than one option in my tool chest so that I can reach for and pick and choose what feels right for me and fits the situation at that moment.
How to do it
Grounding techniques can, but don’t have to be physical activities. They can be mental exercises too.
Examples of some techniques are:
Breathing exercises
Sensory awareness (a mindful body scan, focused touch of a physical object)
Physical contact with the earth (walking barefoot on the grass, placing your hands in water, a mindful nature walk, forest bathing)
Visualization (imagine yourself rooted deeply and solidly in the ground like an oak tree that stands steady and secure while its branches bend and sway through life’s gentle winds and intense storms)
Exercises specifically directed at challenging and balancing energy flow
Which technique to use
Experiment and practice various techniques to see what works best for you, and don’t be afraid to create your own version. One technique might work better for you in one situation, while a different one might work better in another. Taking a barefoot walk on the grass might be a challenge if you are in the middle of your work day or a conversation with someone, but a simple breathing exercise might do the trick!
Try them out when you are feeling distracted, stressed, or disconnected. Also try practicing one for 5 minutes daily over a week to see how that makes you feel. You may find that certain techniques help you more quickly center yourself, while others better support developing your awareness bit by bit over time.
Try a simple exercise
Try this simple 3-3-3 exercise to help you focus on the present moment and manage anxiety. It can be used anywhere you happen to be at the time. Here's how to do it:
Look around:
-Name 3 things you can see
-Example: "I see a window, a chair, and a picture frame"
-Really focus on and observe the details of the items you name – size, color, texture
Listen:
-Name 3 sounds you can hear
-Example: "I hear birds singing, a car passing by, and the hum of a refrigerator"
-Pause between each sound to really hear the unique qualities of each – volume, tone, timbre
Move Your Body:
-Move and name 3 parts of your body – only those you can easily and safely move
-Example: "I am moving my fingers, tapping my feet, and shrugging my shoulders"
-Notice the details of the physical feeling as you move each part and notice whether the feeling changes as you move it – stiff or relaxed, heavy or light, tingly, energized
By engaging your senses and focusing on three sensory actions, the 3-3-3 exercise helps shift your attention away from anxious thoughts and brings you back to the present moment.
Variations:
A variation of step 3 is to name three things you see that you can touch and notice the details of each.
You can also identify three items close by that you can easily touch. If these items are safe to reach and handle, take a moment to notice their textures and how they feel.
Look for 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.
Don’t worry what order you use to focus on each of your 5 senses, the key is to focus on each deliberately and mindfully.
Learn more about how grounding works and its benefits here.
Let me know what you’d like to learn more about by emailing info@spiritintraining.com or sign up for a one-on-one or group session that interests you at www.spiritintraining.com.
Always approach new information with care and discernment: take what resonates with you or works for your situation, and feel free to leave the rest behind.
I want to be clear that I provide coaching services and meditation instruction to support personal growth and development. I am not a medical or mental health professional or therapist and do not offer medical advice, psychological counseling, or therapeutic services. This post is for informational purposes only, is not medical or health advice, and does not replace the advice of a licensed medical or mental health professional, or other healthcare provider.
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