Louise talks to us about grounding techniques
Grounding: getting back into the body
We hear a lot about grounding when we feel overwhelmed, panicked, ‘frozen’. Here is a reminder on how to ground yourself.
Breathe
- Breathe in for the count of 4. Breathe out for the count of 6.
- Focus attention on the breath and breathe into the tummy.
- Focus on the sensation in the body of the lungs filling and emptying.
Move
- Move the body out of a freeze response.
- Stand up straight and feel how tall you are.
- Stretch out your arms and take up a ‘power pose’.
- Focus on feeling strong and powerful in your posture.
- Move round rhythmically.
- Concentrate your attention on how you are free to move and get away if you want to.
Activate your senses
- Focus your vision on what you can see around you. Where are you and what can you see? How many circular objects? How many green objects?
- Find something soft and comforting to touch and stroke or explore objects for their texture. How do they feel against your skin?
- Listen to all the sounds in your environment. Can you hear your breathing? Can you hear noises in the distance?
- Find something soothing or distinct to smell – a piece of clothing, a satsuma, hand soap or anything in the here and now. Focus your attention on the smell and describe it with words.
- Find something nice to eat or drink. Concentrate on the taste, on its flavour and texture. What positive things does it remind you of?
