When we feel out of control, we can often lose our sense of connectedness with the earth. Some people have lived their lives without feeling grounded, so it is an unfamiliar experience for them. For others, feeling grounded comes and goes. I can describe it as a sense of solidity, bodily safety, feeling internally calm. People sometimes use the word ‘centered’, which means the same thing. Feeling ungrounded can feel like you are over-stimulated, head buzzing and mind racing, feeling light-headed, feeling unsafe.
Here are some exercises that people find useful to ground themselves. Be prepared for your body to take a bit of time to know you are safe.
Step one – notice you are ungrounded!
Take your shoes off, walk around slowly (on grass is good), being aware of your feet on the ground as you walk. Focus on your breath. Lengthen your out-breath.
Give yourself a sensory experience:
The ‘five senses exercise’: name five things you see, four things you can feel, three things you can hear, two things you can smell and one thing you can taste
Focus on something in front of you and describe it, either internally or out loud
Use a colouring book
Listen to soothing sounds
Focus on what you can hear
Hold an ice cube
Splash water on your face
Practice a breathing technique such as alternate nostril breathing, belly breathing or 7-11 breathing (in for a count of 7, out for a count of 11)
Sit down, press your feet into the floor, practice breathing techniques
Use a grounding meditation
Practice progressive muscle relaxation (tense and relax each part of your body in turn, there are meditations to guide you through this)
Emma Swales is an experienced, fully qualified counsellor and psychotherapist, working with both individuals and couples in the Yorkshire area, including Otley, Guiseley, Yeadon, Esholt, Burley-in Wharfedale, Askwith, Baildon, Shipley, Bradford, Keighley, Addingham, Skipon, Embsay, Steeton, Silsden and the southern Dales
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