This is a practice for finding a grounded state by returning to a memory where we were grounded,
A grounded place.
It is in two parts.
The first part is finding the memory.
And the second part goes into focusing,
Using that grounded place as a resource.
You can do both exercises or stop after the first bit.
So we'll begin.
I invite you to feel your feet on the floor and your sit bones and your back and any other part of your body that is making contact with a chair,
A couch,
A bed or the floor,
Wherever you are.
And now taking a few deep breaths,
Breathing in through your nose and out through your mouth.
Again.
And then just noticing your space,
Noticing any sounds you can hear,
Any smells you can smell.
And just feeling of the air where it's making contact with your skin.
And now I'll invite you to sink deep into your body,
Going into the belly or the chest area and asking the body to bring you a memory of a time when you felt really grounded,
Really safe,
Calm,
Relaxed,
Something like that.
And noticing what memory comes.
Are you outside or inside in this memory?
Are you alone or with others,
Maybe pets or other people?
And what are you doing in the memory?
And just noticing details like how much light there is,
What time of day is it?
What sounds you hear?
How warm or cold you are?
And what about this memory is especially grounding?
Is it nature?
Are you outside?
Is it a cozy spot in your house?
Are you in an imagined place?
What makes it grounding?
And now I'll invite you to sink deep into the body again and notice physically where are you carrying this memory?
Noticing if it's in specific organs,
Specific parts of your body.
Noticing if there's a shape to the physical sensations,
How big of an area they take up.
And notice if there's any other qualities to this physical part of the memory.
Maybe there is a color.
Maybe there's a movement.
Just noticing anything physical in your body.
Now I'll invite you to notice what's there on an emotional level.
You might feel relaxed or calm.
But you could have other feelings as well.
And now just taking some time to notice what's coming.
And now just taking a moment to notice what's especially grounding about this place.
What new thoughts are you having?
What are you noticing for the first time?
What's especially grounded memory for you?
And now I'll invite you to take some time to name this memory,
To name this grounded place.
So I invite you to consider the location as the name.
Consider the emotional qualities that are coming up or anything else.
It could be a phrase,
It could even be an image or a gesture or a sound.
And as these words or sounds come forward,
Just comparing them to the physical and emotional felt sense.
And just noticing which ones feel more right and continuing this process until you've got the one that feels just right.
And that is the end of the first exercise.
So if you want to stop here or if you're going to continue,
I invite you to take a moment and pause and write down the name of this grounded place for yourself.
Maybe do a little drawing of how you carry it in the body to remember.
And if you're ready to continue and do some focusing with this grounded place,
This grounded resource of yourself,
We'll begin that now.
So we'll start with some deep breaths again.
And still breathing in through your nose and out through your mouth.
In and out.
Breathing everywhere where your body makes contact with the chair or floor or bed that is supporting you.
As you sink in,
Inviting an issue to come,
Asking your body,
What is a problem?
It could be a relationship problem.
It could be a creative problem.
What is a thing that needs attention for which my grounded part would really help?
Letting your body show you what would be a good thing to focus on right now.
It'll answer you physically.
So really noticing physically what starts to change in your body.
Where do you notice sensations?
Maybe they're in an area of your body you can name.
And as you get closer to the sensations,
Just getting the right distance,
Not wanting to go too close.
When you can kind of sense it,
Feel it.
Noticing more about this physical sensations.
Noticing if there's a shape.
Or a movement or color.
A way of describing these physical sensations that have come up.
That your body wants your attention.
And now we'll bring our attention to the emotional space.
We'll notice what emotions are present in this felt sense.
Naming them.
Noticing if there are more than one.
And noticing as you notice the emotions,
What happens to the physical sensation.
Does it shift a little bit?
And now let's notice our thoughts.
What is our body communicating to us about?
What is this issue or creative problem?
And what are you noticing that's different from this more grounded place in your body?
What new thoughts are you having right now about this topic?
And noticing if you're losing some of your groundedness.
If there's a certain charge to this issue.
I invite you now to recall the handle,
The word or phrase that you named your grounded part and place.
And asking this grounded part.
What it has to say about this issue.
And noticing if the grounded parts perspective.
And now I invite you to notice physically what's happening now in your body.
Has the felt sense shifted in intensity or in location?
And with this grounded perspective in mind.
Well now get a handle a word or phrase.
For the crux.
Or the gist of what this issue is for you right now.
And now we can ask the body a few questions.
First.
What would make this issue feel better?
Noticing physically how the body responds.
What information comes as we ask it what would make it feel better?
From this deep place.
And now we'll ask the body.
What are you wanting me to know?
And finally,
You might ask your body.
What would be a right next step or any other question?
That comes to mind that you'd like some insights from your body on.
What is the most important thing concerning this topic?
And then we'll take a moment to thank our body.
For whatever came.
In this time.
And maybe notice.
What there is more to explore at a future time.
There might be something to come back to.
And then when you're ready.
You might take some notes.
Or just go on with your day.
