Grounding Practice For Overwhelm

This is a grounding practice that you can do anywhere and can come back to anytime you are feeling overwhelmed. I’ll gently guide you through a few sensory grounding exercises and invite you to connect to your breath.

Transcript

Welcome. This is a short grounding practice that you can come back to anytime you're feeling overwhelmed. There's no right or wrong way to do it. You don't need to close your eyes. Or sit in a particular way. Or even be in a quiet place. You can do this anytime. Anywhere. Over the next few minutes. I'll gently guide you to notice what's around you. To come back into your body. And let your breath settle. Wherever you are right now. Just take a breath in. And let it go. Whatever brought you here. A tight throat. Racing heart. Sweaty palms. Let it all be here too. Just focus. On this breath. This moment. Take another breath in. And let it go. Let's start by finding something steady. If you can. Let your feet. Feel the ground beneath you. Notice the different pressure points. As you gently press your feet. Into the ground. Or if you're seated. Feel the weight of your body. Resting in the chair. Support it. Anchor. Present. Shift your attention. And notice one thing. That you can see around you. And really see it. Pay attention to the color. Soul. I see. Next. Notice one thing that you can feel. Maybe the texture of your clothing. The temperature of the air on your skin. The feeling of rubbing your fingertips together. Notice one sound. You may start with something nearby. Even if it's your own breath. Coming in. If you can. Shift your attention and see if you can hear something. It's further away. In the distance. Notice how shifting your attention. Gently. One to the next. Can bring you back. To this moment. In this body. If it feels okay. Try bringing one hand to your chest. Or your belly. And just feel the rise and fall. Under your palms. This is your body. Doing what it knows how to do. Even when everything around you feels like too much. Feels like it's out of control. There is a lot in life. That we can't control. But there is. A space. Between whatever's happening. And how you meet it. Right now. In this breath. You're standing in that space. This is where you have choice. This. Is where you have freedom. Without changing anything. Just notice your next breath in. And let it go. If you aren't already. Invite you to try breathing in through your nose and out through your nose. As you breathe out. Let the exhale be just a little bit longer than the inhale. You don't need to count it. Just let it stretch out. Naturally. Again. Breathe in. And let the exhale soften. And length. Slow. And unforced. Every long exhale. Is a signal to your body. That you are safe enough. Right now. In this moment. To pause. To stay in this space. A little longer. And tunes. Keep breathing this way. At your own pace. In through the nose. And out. Long and slow. Whatever brought you here today. It's probably still there. But for these few minutes. You found your breath again. You found the ground beneath you. And you found that space. Where are you? Get to choose. When you're ready. Take one more breath in. And let it go. If your eyes were closed. Let's go ahead and open them. And carry this steadiness. With you into whatever comes next in your day.