Simple Grounding Exercise

Comfortably seated, close your eyes and wiggle your sitsbones. Now imagine your feet on grassy earth. Breathe deep. Let go with a sigh. ⁣

Inwardly track your body for a pleasurable sensation—the chair supporting your back, the feel of the cloth of your pants on your hands, the warmth or coolness of your breath. Say, “Hello! There’s you!”⁣

Now track your body and find an ache and just be with it. Say to the ache in as friendly a way as you can muster, “Hello! There you are!” Remember the earth is turning, and that tomorrow will bring something different. ⁣

Lastly, track your body for an unknown place, somewhere you usually aren’t aware of, a mystery. Greet that place, “Oh hello! There’s you!”⁣

Take a deep breath, and enjoy your breath.⁣

“At the Beach”–A Short, Easy and Refreshing Grounding Exercise You Can Do Anywhere!

At The Beach* 

*A variation is to go into the forest where a river is flowing nearby. 

  • Sit or lie comfortably in a quiet room. 
  • Let yourself softly breathe in and out several times. On the outbreath make a sighing sound. 
  • Now imagine yourself at your favorite beach. It could be a real beach you’ve visited, or an imaginary one. 
  • For this exercise, this is a beach where only you may go, so you have a lot of privacy. 
  • Begin to fill in the details of your experience: Feel the warm sand under your feet, or the cool pebbles if it is a shingle beach. See the immense sweep of the beach. What trees are there? What birds? What color is the water? Smell the salt air. Fill in all the details. 
  • Now especially listen for the pounding as the waves fall upon the beach and feel the reverberation in your bones. Hear the ssssst as the waves withdraw. Be with that rhythm, ever constant and ever varying. 
  • Now, give one layer of anything that you’d like to let go of to the outgoing tide. It could be a tension, an ache, a worry, a tightness. Just one little layer at a time. Don’t worry about trying to give it all away. Just give a little bit to the outgoing tide, knowing that the tide will take care of it. If a thought or worry returns, just give that next layer away also to the tide. Notice your experience as the layer leaves out, out, out to sea. 
  • As you let go of little layers, allow yourself to begin to notice yourself feeling more space for yourself or perhaps it is yummy softening. You might notice you are taking a bigger breath—savor the bigger breath and the spaciousness in your chest. You might notice the pleasant weight of your bones, the warmth of your breath, your feet on the ground. As you feel yourself slowing down and your mind empties, savor the quiet and the slowing pace. Let yourself take time with any relief, peace, spaciousness, weight of your bones, calmness, slowness. 
  • Notice in a playful way who is noticing—this is your True Self, your Home Base You. 
  • Thank the world for it’s beauty, and notice what that thanking brings. 
  • Thank yourself for allowing yourself to be with the beauty, and noticing what that thanking brings.

Countering the Effects of Social Distancing through Live Video Connections with Friends and Family

Here’s a short video from Stephen Porges, one of the leading specialists on healing trauma through social engagement. It’s so important right now to reach out and both see and hear our friends and family on video and phone because that regulates our nervous systems, restoring resilience, aliveness, compassion and generosity. Texts and emails are helpful, but not enough: We are biologically wired to need to hear, see and feel others as we co-regulate. Though we can’t use touch during this time as we normally would, hearing a loved one’s voice and seeing a friend’s smile go a long way to help us ground and relax. Here’s the link:  Stephen Porges on Co-Regulating and Countering the Effects of Social Distancing