Anchor In The Storm: Grounding Through Unrest

Like many grounding practices, anchoring or resourcing has roots in relational ways of being that predate Western psychology, offered here with respect and humility. Using a simple, ordinary object as a steadying presence, this guided meditation helps you stay grounded with anger, grief, anxiety, or stress. It is designed to support anyone navigating unrest, especially activists, parents, educators and healers, providing trauma-informed grounding while allowing care, commitment, and resilience to coexist with your emotions.

Transcript

Take a moment to arrive.

If you're here,

You're likely trying not to drown in a sensation or many sensations.

The goal here is to work with an anchor,

Not to stop what you are feeling,

But so the feeling doesn't carry you off with it.

While we try to steady our nervous system,

You're welcome to tune into your body if it feels supportive.

This practice will mostly focus outward,

So you don't have to go inside if that feels like too much.

Find a simple object near you,

Something that is neutral,

Ordinary even.

Maybe a cup,

A pen,

Even a napkin.

Let your gaze settle on it.

There's no need to stare,

Just let your attention rest.

Without touching the object,

Notice the qualities of it.

The color,

The shape,

The texture.

Let it be present alongside whatever emotions you're carrying.

Anger,

Anxiety,

Grief,

Care.

This object is not here to take your pain away.

It's simply something steady you can return to when things feel overwhelming.

Let your awareness rest on it without judgment.

Gently notice the details of whatever stands out.

Maybe whether the surface looks smooth or textured.

Whether the edges are straight or curved.

Whether there are shadows,

Reflections,

Or changes in color.

There's no need to notice everything,

Just see where your attention lands.

If touching the object is accessible and feels okay,

You might take it into your hands.

Your eyes can stay open or soften,

Close briefly.

Whatever helps you stay present with this object.

And notice the sensation of contact.

Temperature,

Weight,

Texture,

Without needing to describe it perfectly.

Let yourself register that this object is here,

Solid,

Unchanged by what you're feeling.

As you stay with it,

You may notice thoughts,

Sensations,

Emotions,

Moving in the background.

Some heavy,

Some familiar,

Some loud,

Some sharp.

You don't need to chase them and you don't need to push them away.

They can exist alongside this anchor.

We anchor not to disengage,

But so we can keep going.

When you're ready,

You can gently return,

Carrying this steadiness with you.