Quick Grounding For Overwhelm

When we’re feeling overwhelmed, the mind can race, we can lose connection with the body, and lose our confidence and clarity. This short practice works with the breath to help you reset quickly when you begin to feel overwhelmed, worried, or feeling emotionally activated.

Transcript

Welcome to this quick grounding practice for overwhelm.

Pause right where you are and if possible,

Close your eyes or find an object nearby where you can rest your focus.

Begin to separate your teeth and soften your jaw.

Let your exhale become very long,

Even sighing out loud as you exhale.

Taking a full breath in through the nose and then again sighing out loud as you begin to release the breath.

Placing one hand gently on the center of the sternum,

The breastbone at the center of the chest and notice the soft pressure of your hand here as you slow down your exhale.

Allow your chest to be still,

Finding stillness beneath your hand as the breath moves through the lower part of the torso.

The belly to gently rise on the inhale and softly release on the exhale.

Chest is still,

Breath is soft,

Long,

Fluid.

Bringing your attention to your feet,

Feeling your feet on the ground.

You might even gently press your toes into the earth,

Feeling the legs activate just a little bit.

Pushing the toes into the ground and feeling the earth beneath the feet.

Your feet,

Your body,

Fully supported by the earth beneath you.

Exhales are soft and fluid.

Your heart is held gently beneath your hand,

Resting on the chest.

The breath is soft and long,

Chest is still,

Body is at ease.

Exhale is long,

Chest is still.

Pushing the toes into the earth,

Slowing down the exhale,

Feeling into the warmth of your hand on the chest and the support of the earth beneath the toes.

Exhales are long and steady.

Continuing to breathe here in this way as long as you need,

Each breath flowing fluidly,

One after the other,

The feet planted firmly on the ground.

When you feel ready,

And only then,

Gently tucking your chin toward the chest and slowly blinking open your eyes,

Pausing there for a moment to transition.

And knowing that this quality of groundedness is always available to you as you gently return to your day,

Carrying this quality of easeful,

Present breath with you,

And that you can return to this state at any time.

Reviews

Thanks 🙏🏼 Patty for this. I hope I can remember to use this training when I next feel overwhelmed!