10 Self-Guided Grounding Practices
What is Grounding?
Grounding is a technique for aligning your mind and body with the present moment, offering relief from being overwhelmed and stressed. Anxiety often arises when our thoughts stray—dwelling on the past, fixating on the future, or being overwhelmed by worry. Intentionally aligning our mind and body brings us into the present, a space less fraught with overwhelm.
1. Focus on Your Breath:
Take slow, deep breaths, directing the air deep into your abdomen. Focus on the sensation of air flowing in and out of your body. For guidance, consider trying a Belly Breathing Meditation.
2. Use Your Senses:
Pause and take several slow breaths, then ask yourself:
What are three things I can hear? (e.g., the clock on the wall, a passing car, music from the next room, my breath)
What are three things I can see? (e.g., this table, that sign, a person walking by)
What are three things I can feel? (e.g., flowers in the room, the laundry detergent, soap on my hands)
What are three things I can taste? (e.g., my tea, a cracker, a grape)
3. Take an Awe Walk:
Experiencing awe and wonder shifts our perception away from ourselves and our thoughts and allows our viewpoint to widen as we take in life's mystery.
Paying attention to your body and the sensation of your feet on the ground.
Observing the beauty around you with fresh eyes—wind rustling through trees, sunlight breaking through clouds, frost on grass.
Noting physical sensations of awe—goosebumps, warmth in your heart—and consider sharing your experience with others.
4. Listen to Music:
Music has a profound, soothing effect. Create playlists or search for mood-specific tracks on platforms like Spotify. Whether calming, energizing, or uplifting, find what resonates with you. I enjoy this Solfeggio all 9 Frequencies playlist with hertz tones and scales that promote relaxation, sleep, and meditation.
5. Practice Gratitude:
Cultivating gratitude counteracts our natural bias toward negativity. Take time each day to acknowledge what's working and where you're succeeding, no matter how small. Shifting your perspective toward gratitude increases happiness and contentment and makes you more resilient to stress and emotional setbacks.
6. Soothing Touch:
Comfort yourself with a gentle touch to activate your care system and parasympathetic nervous system. Although it may feel awkward initially, your body responds to physical gestures of care:
Place your hand over your heart.
Rest one hand on your cheek.
Cradle your face in your hands.
Gently stroke your arms.
Cross your arms and give a gentle squeeze.
Rub your chest with circular motions.
Place your hand on your abdomen or over your heart.
Cup one hand in the other in your lap.
7. Noticing Care Journal:
Care surrounds you at all times. None of us would be here if we were not held in some kind of care when growing up, but we tend to forget this. Actively remembering moments in our past when we received care, as well as engaging in the practice of noticing caring moments happening every day, bolsters our soothing system. Journal each night about ways you received care that day. For example, “the boxer at Trader Joes joyfully packed my bags today” or “my tween gave me a big hug this morning”.
8. Progressive Muscle Relaxation:
Practice progressive muscle relaxation by systematically tensing and releasing tension in different muscle groups. Start with your toes and work your way up to your head, paying attention to each sensation as you relax each muscle group. This technique can help reduce physical tension and promote relaxation.
9. Grounding Objects:
Keep a small grounding object with you, such as a smooth stone, fabric, or a stress ball. Whenever you feel anxious or overwhelmed, take a moment to hold the object in your hand and focus on its texture, weight, and temperature. This can help anchor you in the present moment and provide comfort and stability.
10. Safe Place Visualization:
Close your eyes and imagine yourself in a safe and peaceful place, such as a beach, forest, or cozy room. Engage all your senses as you visualize the details of this place—the sights, sounds, smells, and sensations. Allow yourself to fully immerse in the experience, letting go of any tension or worries as you focus on the calming imagery. This Safe Place Meditation will help to guide you through the process.
Incorporating these grounding techniques into your routine can offer ease and resilience during times of stress and anxiety, helping you find balance and presence in your daily life.