Mindfulness for Groundedness

grounded in Scotland

 

Most of the people that I work with on a regular basis experience some form of anxiety or stress. In fact anxiety is part of being human and stress seems to be an increasing part of being human in contemporary society. When we are stressed and anxious we are generally stuck in thoughts – planning the never-ending ‘to-do’ list or worrying about the impending ‘catastrophe’. And we are far from grounded!

 

So what do we mean by being grounded? I am not referring to our parents not letting us go out, as a group of teenagers recently defined it to me. Rather, we use the word ‘grounded’ to describe the sense of feeling our presence on the earth, in the moment. When we are grounded we are down-to-earth, with a sense of our roots. It is through becoming grounded that we can manage our stresses and difficulties one moment at a time.

 

So how can we become more grounded?

 

Grounding Using the Body

 

  • Become aware of your posture. Often when we are feeling stressed we make ourselves smaller. We might hunch our shoulders or cross our legs. This might make us feel worse! Try standing or sitting in a more upright position. Place your feet flat on the ground.
  • Notice the ground beneath you.
  • If you are sitting, notice the contact with your chair. If you are standing, notice the ground beneath your feet.
  • Place your hands flat on your lap or on the table in front of you.

 

Grounding Using the Breath

 

  • Often when we are feeling stressed or anxious we hold our breath or breathe more shallowly. Changing the way we breathe can change the way we feel.
  • Take a few deep breaths. Count in for four and out for four.
  • Notice movement in your abdomen as you breathe. It can help to place your hands on your abdomen so that you can notice movement through your hands.
  • Notice if you can feel sensations of breathing in the back of the ribcage. This can be quite soothing and relaxing.
  • See if you can appreciate your breath! Notice if there are any aspects of breathing that are enjoyable.

 

Grounding Using Sight

 

  • When we are stressed or anxious we can get caught up in thoughts and forget about everything around us.
  • Notice five things you can see in the room around you.
  • Notice things that you can see that are your favourite colour.
  • Notice things around you that are pleasant, beautiful or interesting.
  • Remember that there is always something pleasant – even in the most boring locations!

 

Grounding Using Touch/ Texture

 

  • Notice soothing/ grounding sensations of touch. Notice how it feels when you hold your hands together or gently touch your arms or face.
  • Notice textures of the fabric of clothing or on the seat that you are sitting on.
  • Why not carry an item in your pocket that you find pleasant to touch such as a smooth pebble?

 

Grounding Using Sound

 

  • When we are stressed or anxious we can get caught up in thoughts and forget about everything around us.
  • Notice five things you can hear.
  • Notice the furthest sound you can hear.
  • Notice sounds around you that are pleasant, beautiful or interesting.
  • Remember that there is always something pleasant – even in the most boring locations!

 

Becoming grounded can take a matter of seconds and can bring us back into the moment. As life becomes stressful we may need to ground ourselves again and again – and that’s ok!