Grounding Through Nature: A Short Reset

This short guided practice invites you to step into the present moment using your senses and the calming support of nature. You will gently notice what you can see, hear, and feel to help your nervous system settle, and your body feel more grounded. The practice is simple, accessible, and can be done indoors or outdoors. Ideal for moments of stress, anxiety, or when you need a quick emotional reset.

Transcript

Hello everyone,

This is Audrey at Deep Rooted Wellness,

And I'm so glad that you joined me today.

Today we're going to talk about one simple science-backed way to calm your stress and engage your senses.

When we notice what we can see,

Hear,

Feel,

And smell,

We actually activate the part of our brain and our nervous system that supports the rest and digest pathway.

This helps the body move out of survival mode and back into a calm,

Balanced state.

So let's take a minute,

And if you can,

Go ahead and close your eyes.

Imagine taking a step outside,

And if you're already outdoors,

That's even better.

Let's go ahead and take three slow breaths together,

Inhaling through your nose,

Exhaling through your mouth,

And again,

Inhaling through your nose,

Exhaling through your mouth,

And one last time,

Inhale through your nose,

And a full exhale through your mouth.

Now I just want you to start noticing what you can see,

What you can hear,

And what you can feel.

So start by looking around and find three things you can see.

It can be anything.

Maybe it's a tree.

Maybe it's the color of the blue sky.

Maybe it's a plant near your windowsill,

Or maybe you're just noticing the shadow of something.

Now I want you to switch to your sound,

Your hearing.

I want you to try and pick out two sounds.

It could be the birds.

It could be the wind in the trees.

It could be something that's sort of off in the distance,

And you're not quite sure what it is,

Or it could simply be your own breath.

One last thing I'm going to ask you to notice with your senses is one thing that you can feel.

So it might be your feet on the floor or on the ground if you're outside.

It might be a breeze moving across your cheek.

Maybe you feel the temperature.

It might be cold.

It might be warm.

Just take a moment to notice that.

As you notice these things,

You can also do a very easy,

Short reminder to yourself.

I am here,

Or maybe I am safe,

Or maybe I am grounded.

Remember,

Even a short moment of connection with nature can help regulate your nervous system,

Help you study your emotions,

And bring you back to the present moment.

Take a second to thank yourself for taking this pause for yourself,

And I hope you carry this grounded presence with you for the rest of your day.

Thank you.