This practice is not about forcing yourself to calm down or "doing it perfectly." It is simply an opportunity to slow down for a few moments and reconnect with your body, breath, and immediate surroundings with greater gentleness and awareness.
You may find it helpful during moments of overwhelm, anxiety, emotional flooding, overstimulation, transition, grief, or stress.
Begin by allowing your body to settle into a comfortable position. You do not need to change anything immediately. Simply notice that you are here.
If it feels supportive, allow your feet to make contact with the floor or another surface beneath you. Notice the support underneath your body without needing to force relaxation.
Slowly bring your attention to your breathing.
Noticing.
Softening.
Allowing.
There is no ideal pace or rhythm your breath needs to follow.
Simply notice the inhale.
Notice the exhale.
You may begin gently orienting to your surroundings by noticing a few things you can see around you right now. Shapes. Light. Colors. Objects. Textures.
Allow your nervous system to register that this moment is happening now.
If it feels accessible, you might also notice:
- one thing you can physically feel
- one sound you can hear
- one area of the body asking for softness or support
If difficult emotions are present, you do not need to push them away. Simply notice what is here with as much gentleness as possible.
Sometimes grounding is not about making feelings disappear. Sometimes it is about helping the nervous system feel a little less alone while moving through them.
Before ending, you may wish to place a hand over your chest, heart, abdomen, or another area of the body that feels comforting or supportive.
Take one final slow breath.
Notice the room around you again.
And gently return to the rest of your day from this place of slightly greater awareness and steadiness.