In times of crisis,
It's crucial to have a grounding exercise to center yourself and gain clarity.
Here's a guided exercise along with questions to ask yourself to regain composure and calm down.
First,
Take a few deep breaths.
Inhale deeply through your nose.
Let the breath expand into your core,
Expanding your ribcage,
Your stomach,
And exhale slowly through your mouth.
Once again,
Inhale deeply through the nose.
Feel the sensation of the breath as it enters your body.
Feel the ribs expand,
The stomach expand,
And slowly exhale.
Scan your body and notice if there's an area with particular tension,
Such as your neck,
And when you identify it with your next breath,
Visualize that breath being sent to that area of discomfort to soften it and release some of that tension with the exhale.
A couple more times,
Inhale in through the nose and visualize the breath softening that area of tension so it relaxes,
The muscles lengthen,
The tissues soften,
Exhaling out the heaviness.
Now consider where you are right now,
Even asking yourself,
Where am I?
City,
Neighborhood,
Exact location,
And send your attention now to the soles of your feet,
Connecting you right into this point of the earth where you are currently being supported.
Consider this support beneath you now,
Whether it's a seat or a chair,
And exactly what is underneath the soles of your feet.
Imagine you could extend roots like a tree,
Connecting you deeply into the earth,
And providing you that stability and strength.
Breathe in that stability.
Good.
Now add an affirmation as you continue to inhale and exhale slowly,
Saying to yourself,
I am resilient and I have the ability to navigate through challenges.
I am so resilient.
My experience has allowed me the ability to navigate through challenges.
This discomfort will pass and I have the strength to endure it.
This period of uneasiness shall pass and I have the strength to endure.
Again,
Scanning your body,
Bringing the breath to that area of tension,
Exhaling out the heaviness slowly as if your breath was like a vacuum that could suck out those spots of discomfort.
Imagine them releasing.
Now ask yourself these reflective questions.
What is within my control in this moment?
And specifically,
What steps can I take to address this immediate situation?
Release any feelings of guilt or self-blame.
Imagine you could just exhale out those feelings and know that it's okay to not have the answers right now.
And asking yourself these questions will invite in the hope that these answers will appear.
Another question,
What resources or support systems do I have available?
Remind yourself of who would be there to help you and who is there to help you.
This may also lead you into gratitude to cultivate a sense of gratitude for any type of support that you have available.
And then the next reflective question,
How can I grow stronger and what lessons can I learn from this crisis?
It may not be the exact time to answer this,
But again,
Putting this question out there will allow you to receive this clarity in due time.
Focus on what you can do right now in the present moment,
Even if that's just rubbing your hands together and placing them on your body to send yourself gratitude and appreciation for getting yourself through this and becoming stronger as a result.
And take another deep breath,
Inhale in the positivity and exhale out any lingering tension,
Opening your eyes when you're ready.
Remember that this exercise is a tool for you to help center yourself and adjust any questions based on your preferences.
I wish you the best evolution for your soul to obtain the answers and clarity that you need to be the best version of yourself,
No matter what.
