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.
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
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