5-Minute Grounding Practice For Anxiety

Feeling anxious, overwhelmed, scattered, or simply not quite present? Take 5 minutes to pause and ground yourself and begin to quiet those racing thoughts and lower cortisol in your body.
This gentle grounding practice uses breath and sensory awareness to help bring your attention out of anxious thoughts and back into the present moment - what you sense and feel within and outside of your body.

Transcript

This is a short awareness practice to ground and anchor you. Start with your eyes open. And let your gaze move slowly around the room you are in. Notice shapes. And colors. And textures. And then expanding your awareness and look out the window. And now connecting to some form of nature that you see outside the window. Now closing down the eyes. And become aware of how you feel right now. In your body. And in your mind. Bring your awareness to the space just around your body, About an inch out. And sweeping the awareness from head to toe. And toe to head. Up and down the body. Now shifting your awareness to the very edge of the body. Noticing the skin. Feel the touch of clothing. The touch of air. Notice the soles of the feet. This part of you that grounds you to the earth. Shifting your attention now to the inside of the body. Sensing the internal organs. All the muscles. Bones. Sensing the warmth inside the body. And bring your attention back to the outer edges of the body. And now feel the breath moving in and out on its own. This gift of breath. And when you're ready, Notice the room again that you were in. And now deepening the breath, Take a deep inhale through the nose. And an audible sigh out through the mouth. One more time, That way inhaling. Exhale, Audible sigh. Thank you for joining me.