Grounding Practice
"Don't loose focus looking at what everyone else is doing. Stay grounded in your vision"
Hi Friend!
Grounding practice is any practice that gets you our of your head ad back into your physical body by CONNECTING with one or more of your senses. Grounding techniques are helpful tools for managing stress, anxiety, and panic attacks. They involve focusing on your senses and the present moment to help you feel more centered and calm.
Here are some common grounding techniques:
5-4-3-2-1 Technique: Name five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
5: Identify five things you can see around you- They could be pieces of furniture or photos on the wall.
4: Identify four things you can touch- like the soft fabric of your sweater or the cool surface of a table.
3: Identify three things you can hear- maybe the distant hum of traffic or a ticking clock.
2: Identify two things you can smell- They could be the smell of your own perfume or fresh bread.
1: Identify one thing you can taste- Take a sip of water, munch on a snack, or simply remember your last meal.
Physical Grounding Techniques
Dig your heels into the floor: Remind yourself that you are connected to the ground.
Clench and release your fists: Release tension and focus on the sensation in your hands.
Eat or drink something: Describe the flavors or notice the temperature in detail.
Stomp your feet on the ground: Pay attention to the sensations in your feet and legs as you make contact with the ground.
Mental Grounding Techniques
Play a category game: Try to think of TV shows, songs, ice cream flavors, or other categories to distract from racing thoughts.
Remember inspiring words: Recall a motivational quote, song lyrics, or a personal mantra.
Visualize a calming place: Imagine a peaceful environment, such as a beach or forest, to shift your focus away from distressing thoughts.
Other grounding techniques
Making direct skin contact with the surface of the earth such as:
Walking barefoot outdoors on grass, sand, or soil
Standing in humid soil or sand with bare feet
Gardening or simply pressing your bare hands into grass, soil, or water
Sitting with your bare feet positioned flat on the ground
Lying flat on grass, sand, or soil with your back, legs, or arms bare
Submerging yourself in a natural body of water, such as a pond, river, lake, or ocean
Health and wellness benefits
Improved mood; Improved blood flow; Improved immune system; Reduced pain; Improved sleep quality (deeper and more restorative sleep); Reduced inflammation; Disease prevention (particularly inflammatory and autoimmune conditions); Reduced stress; Improved wound healing; Improved physical function and energy; and Decreased fatigue and tiredness
The Spiritual Aspect of Grounding
The spiritual side of grounding often involves feelings of tranquility, self-reflection, and a sense of contentment. Many people view it as a way to connect with the natural world and establish a more harmonious existence with our planet.
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To fully engage in grounding, use all your senses. Pay attention to what you see, hear, smell, taste, and feel. When your mind wanders, gently bring it back to the present moment. By making grounding a regular part of your day, you can become more aware of your body and emotions, reducing feelings of anxiety and disconnection.
XO Jenna
