Grounding refers to bringing your attention to your body in the present moment by noticing how your body or a part of your body is making contact with a surface. You can ground by sitting, standing, lying down, or finding a position that is simply comfortable for you.
- Find a comfortable position.
- As you find a comfortable position, notice how you are being supported by the chair, sofa, bed, floor, wall, or ground.
- As you bring your attention to the places of support, notice your breathing, heart rate, and your muscle relaxation. Notice especially any places inside that feel more relaxed, more pleasant or neutral.
- Next, bring attention to your back...lower body...thighs...legs and if you are sitting or standing notice how your feet are resting on the floor and how they are making contact with the ground.
- Bring your attention to the sensations that are calming or neutral within your body. Take your time.
- As you bring your attention to neutral or pleasant sensations, notice your breathing, heart rate, muscle relaxation.
- If you become aware of an uncomfortable or even painful sensation, shift your attention to places that feel better, more comfortable or neutral. Notice the change.
- As a way to bring your practice of grounding to a close, slowly scan your body from head to toe, bringing attention to all the places inside that have changed in a more pleasant or neutral way since you started. Take your time.
- When you are ready, bring your awareness back to the room or space where you are. If you need more time, take all of the time that you need.