GROUNDING EXERCISES

what is grounding?

 

Grounding exercises are known as "bottom-up" approaches to calming your nervous system. Grounding exercises are evidence based practices that have been shown to clear your mind, provide calm in the moment, reduce inflammation, improve immune system response, reduce stress, improve blood flow, and elevate mood.

The following lists Grounding exercises 

designed to practice for 30 seconds

Cover Your Crown

Simple as can be, yet proven to be effective. If you feel ungrounded, anxious, panicked, or foggy use this as needed. Place one hand over the crown your head for 30 seconds. You may also close your eyes if you like.

FOLLOW YOUR BREATH

Close your eyes if possible (keep them open if needed) and as you inhale, notice the temperature of the air on your nostrils and feel how it flows through your lungs. During exhale, notice the pace and temperature of air as it outflows through your nose or mouth. Rather than forcing, simply allow the pace of your breath to be as it feels comfortable.

FEEL YOUR FEET

Grounding exercises are so simple they seem silly. Yet, remember these exercises are scientifically proven. You may sit or stand for this practice. Place your awareness on the bottom of your feet. Feel the weight of your body. Experience your senses and any sensations. You may also imagine feeling grass beneath your feet to allow for more grounding affect.

SQUARE BREATHING

Gently inhale through your nose to a slow count of 4

Hold at the top of the breath for a count of 4

Then gently exhale through your mouth for a count of 4

At the bottom of the breath, pause and hold for the count of 4

5 SENSES

Acknowledge FIVE things you SEE around you

Acknowledge FOUR things you can TOUCH around you

Acknowledge THREE things you HEAR

Acknowledge TWO things you can SMELL

Acknowledge ONE thing you can TASTE

resourcing practice

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GROUNDING MEDITATION

cool shower

This grounding technique is not as convenient as the others! However, it is worth mentioning. Plus, short exposure to cold temperature has been shown to have many health benefits, such as increased immunity and improved  mood. It only takes about 30 seconds of cooler water at the end of your typical warm shower.

SENSORY GROUNDING

posture GROUNDING

 

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Creating Your Balance LLC and information provided is not intended to diagnose, treat, prevent or cure any disease or condition.  It is not intended to substitute for the advice, treatment and/or diagnosis of a qualified licensed professional. Creating Your Balance LLC and information provided may not make any medical diagnoses, claims and/or substitute for your personal physician’s care.