Hello and welcome to this short grounding practice.
Any of my suggestions are just suggestions.
If any of my invitations are not helpful to you,
I encourage you to ignore them and do what feels best for you and your body.
So you might be coming to this practice feeling some tension,
Feeling distress or overwhelm and maybe practicing some grounding could be of use.
So allowing yourself to arrive where you are in this present moment.
Maybe starting to look around the room that you're in,
Noticing the things that you see and you might like to label them in your mind.
You might like to label them in your mind.
I can see a lamp,
I can see a desk,
I can see a tree and just looking around the room using our vision,
Our sense of sight is one way that we can ground to the present moment.
Letting go of the past or worries of the future or distress that is in the present.
Simply connecting to our sight and looking around your space.
You might notice what you can hear you might notice the sound of your breathing,
You might notice the sound of my voice or maybe some other sounds in the room that you are in.
Maybe noticing sounds that are further away like the wind outside,
Maybe you can hear birds or cars or people and just being curious about what you can hear and allowing these sounds to ground you into the present moment and unhook from any unhelpful thinking.
And if it's useful to you,
You might bring your awareness to your body and the connection of your body on whatever surface you find yourself on.
You might notice your feet on the floor and if it's useful to you,
You might wiggle your toes and maybe even pushing your feet into the ground,
Really getting a sense of that connection.
You might wiggle your toes and feel the sensation of your toes inside your socks or your shoes if you're wearing them.
And if these sensations of your feet are feeling helpful to you,
You might even experiment with rubbing your feet on the floor and really noticing this sensation,
Allowing this to connect you to the present moment.
Now you might notice the feeling of your hands,
Maybe making fists and letting them go,
Making a fist,
Noticing the tension in your hand as you clench it and releasing,
Noticing the difference between the two.
You might bring your hands together and use some pressure in your hands to connect to your body.
Connect to your body and you might rub your hands together or push your fingertips together,
Really noticing the strength in your hands and focusing all your attention on the sensation in your hands.
Now you might notice your entire body and feeling the weight of your body,
Allowing your body to feel heavy,
Noticing the sensation of gravity anchoring you and grounding you.
You might become aware of a feeling of connectedness,
If you notice the sensation of your body on the surface that you're on,
Maybe your bed or a chair,
And notice how that is connected to the building you're in,
And notice how the building is connected to the ground,
Which is connected to the earth and all things.
And maybe if it's useful to you,
Allowing yourself to feel the support,
This connection to everything,
Feeling anchored and grounded.
And if any of these areas of your body felt useful to you,
You might continue this.
You might use parts of this practice throughout the rest of your day as you need it,
Or you might come back to this practice again.
So again,
Just noticing the space you're in,
Noticing the sounds,
Noticing what you can see.
And noticing your space.
Allowing your sense of vision and sight to ground you to the present moment.
And if possible,
Unhooking from any thoughts or distressing feelings.
As many times as you have to repeat this.
As we bring this practice to a close,
I hope that this has been helpful and would encourage you to connect to any of these sensations of grounding anytime that you need them.
Maybe noticing how you feel now,
Compared to when you started this practice.
And maybe even if it's 2% or 5% more grounded,
More connected,
This might be enough.
Thank you for joining me and I hope this was helpful.
