Grounding exercise: remedy for anxiety, stress, confusion, tiredness

Original image source: http://foxontherun.tumblr.com/

Original image source: http://foxontherun.tumblr.com/

This is a basic grounding exercise that can be used any time, any place against stress, anxiety, confusion, tiredness. Source: new-synapse.com

When we feel overwhelmed by various circumstances we lose touch with reality and with ourselves. We feel like “we lose the ground under our feet”, we follow a tornado of thoughts and fears that are often unlikely, disconnected from real. We stay tense in the body, as if we are afraid to fall (to fail). We support ourselves.

However doing this we lose touch with our body and our sensations, we lose touch with our true reality and therefore with our chance to improve the situation.

Grounding helps us to find again the physical and emotional connection with reality, to feel that we are supported by our body, by the earth and by our life.  

Once he is grounded, a person no longer holds himself up but allows the ground to support him.  By coming down to earth, he finds that his blood pressure also drops.  But effecting that kind of change requires a commitment to the body and to a way of life that respects the body and it’s needs.” (A. Lowen, Honoring the body)

The following is a basic grounding exercise in 3 steps that can be used any time, any place. The source is new-synapse.com.

The tools or healing mechanisms this exercise uses:
1. Focused attention
2. Sensations

Focused attention is a skill of the mind.

Sensation is an attribute of our biology.

Goal:

The goal of this exercise is to harness the skills of the mind – focus and attention – and an attribute of our biology – sensation – to transform the state of the nervous system from activation to calm alert.

Instructions:

Sit in a chair or sofa or anyplace you will be comfortable.

  1. Focus your attention on the sensations in your feetresting on the floor.

Notice:
Is there pressure?
What is the temperature?
Do you feel any tingling?

Rest your attention in the area for a little bit. Relax. Be curious. Watch. Breathe. Describe in your mind or out loud the characteristics of the sensations on the bottom, inside, and on the surface of your feet.

Feel what it feels like to be supported by the floor. Feel how solid the floor is.

  1. Focus your attention on the sensations in your bottom and thighssitting on the chair seat.

Notice:
Is there pressure?
What is the temperature?
Do you feel any tingling?

Rest your attention in the area for a little bit. Relax. Be curious. Watch. Breathe. Describe in your mind or out loud the characteristics of the sensations.

Let your awareness include the seat of the chair. Now let your awareness include the legs of the chair, and the floor where the feet of the chair are supported by the floor. Describe your sense of the chair and floor under the chair.

  1. Focus your attention on the sensations in your backleaning against the back of the chair.

Notice:
Is there pressure?
What is the temperature?
Do you feel any tingling?

Rest your attention in the area for a little bit. Relax. Be curious. Watch. Breathe. Describe in your mind or out loud the characteristics of the sensations.

Sense the chair again, how the back connects into the chair seat and legs, and how the legs are supported by the floor. These are the characteristics of the specific location where you are located in this present moment. You are in one location and one time.

Finish by just sensing any way you feel different now than when you started the exercise.

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Psicologa Psicoterapeuta
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