Feeling Overwhelmed? My Top 3 Favorite Grounding Tools
There is so much uncertainty in the world, especially here in the United States about what the future of our country holds, what the future of this pandemic holds, and what life will look like in 2021...and beyond. It can be easy to feel overwhelmed so I wanted to share a few of my favorite grounding techniques that are quick and easy to implement no matter how busy you are:
Deep breath in “I am”, Deep breath out “at peace” (or similar
intention/calm/grounded/fierce) – just a long enough statement to slow
down breathing to keep the body from shortening breath and going into
overdrive (whether it's fight or flight or anxiety spirals). While you
can just focus on deep lengthening breath, a mantra can help to fill
that mind space that otherwise might shift into stressful thoughts. 10
breathes is ideal, but 3-5 between tasks could be helpful.
The 5-4-3-2-1 exercise helps ground you back in your surroundings:
• Name 5 things you can see in the room with you.
• Name 4 things you can feel (“chair on my back” or “feet on floor”)
• Name 3 things you can hear right now (“fingers tapping on keyboard”
“traffic going by”)
• Name 2 things you can smell right now (or, 2 things you like the
smell of if smells aren’t available)
• Name 1 thing you can taste (or one intent of how you want to feel in
the moment if no taste comes to mind/or last thing ate just to get
thinking about something other than current mood state).
Finally, I am a person who loves their shiny crystals, but you can use any rock you have on hand. Take a moment, take a deep breath, close your eyes and just feel that stone in your hand. Feel the weight of it, the angles and edges, Run your fingers over the texture, move it from palm to palm, try to memorize the curves and dips. Try holding it tight and releasing. Then open your eyes, examine the colors, the shifts in shadows as you turn it in your hand or hold it by your lamp. Think about the story of the stone, it's adventure to your palm, whether you found it on your travels, or were struck by it's shine in a shop. Hold a moment of gratitude for that journey and then place it back in it's place of prominence on your desk or in your pocket and continue on your day. (Inspired by Kristen Neff) Other quick tips?
- Google Metta Meditation and send some love and compassion out into the world
- Make a cup of tea and really take your time with all your senses to savor the flavor and scent
- Light a favorite candle and allow yourself a moment to daydream