My name is Caroline Beidler and I am really grateful to be with you today.
We're going to do a grounding exercise.
Now if you're not familiar with grounding,
It's something that we can do in evidence-based practice,
Something that we can do to help our systems and our bodies and minds relax when we might be feeling overwhelmed.
That's my cat.
His name is Kristof.
He's going to be joining us today.
So grounding,
Again,
Is a tool that can help us to self-regulate or promote calm and relaxation after something that might be triggering.
So begin by closing your eyes or keeping them open.
This time is for you and for you to be comfortable.
Now that your eyes are closed or open,
I'd like you to visualize a dial.
Maybe something like what's on a stove burner or volume on your car radio.
Now as you breathe in and out slowly,
Imagine reaching for the dial and starting to turn it down.
Notice how you're feeling.
Notice any sensations in your body that you might be feeling,
Maybe tingling in your fingertips or toes,
Maybe in your head you're feeling overwhelmed with thoughts,
Anxieties,
Maybe your chest is tight.
Notice those feelings and then reach for that dial again and visualize turning those feelings,
Those sensations down.
And you can keep doing this,
Keep repeating.
Notice what you're feeling.
Notice the sensations in your body and then turn those down.
Next,
With your eyes closed or open,
Imagine the space that you're in.
Visualize what's on the walls,
The furniture,
The colors,
How your feet feel on the floor,
Your seat in the chair.
Feel each tip of your finger and toes in your shoes or socks.
Now take a few deep breaths and slowly open your eyes if they have been closed.
This is a brief example of a grounding exercise that you can do anytime,
Anywhere to promote self-care and resilience because you,
Sweet friend,
Are worth it.
