This is my favorite grounding practice.
By far.
I've been using it for many,
Many years.
And when I moved through very intense generalized anxiety.
This practice was ultimately a lifesaver.
What I love about it is that you can do it anywhere.
There's a lot of these grounding practices.
That you look a little bit questionable.
If you do them in public,
Right,
Like the one with the eyes.
Those kind of practices.
They're great.
But this one you can just weave into your everyday life.
That has the benefit of one.
You don't hold back from doing it because you don't want to be perceived as such.
Strange.
And two,
Because it's so easy to weave into everything that you're doing.
It's much more likely that you're going to do it.
I'm pretty sure you would have heard of it.
If you haven't.
To infiltrate.
If you have heard of it.
It really is about tuning in too.
You can do the practice in different ways.
You can do it in rushed ways.
Where you still benefit.
And sometimes something is better than nothing.
A little bit more present.
Reaching towards that critical mass of presence.
Where your body calms down,
You're more emotionally regulated.
That's amazing.
But you can also do it in a way where you get a lot more benefit from it.
Just take a breath.
Conscious breath.
Hopefully you're breathing.
From this release.
Letting you really arrive.
Into this moment of where you are.
And then let's start off with five things that we can see.
This can be LSAT.
Just looking around.
Someone else wouldn't even notice that you're doing this.
Paying attention to five things,
Looking at one thing and then moving over to the next thing.
This is where the rushness can come in.
You can be like,
One thing,
One thing,
One thing,
One thing,
One thing.
Where you can just be like curious one thing.
Color,
Just taking that thing in without even giving it a name necessarily.
And then.
.
.
When you're ready,
Just moving on to the next thing.
Doesn't need to take a long time.
And then the next thing.
.
.
Two more.
Yeah,
Final thing,
Just looking at that.
Ideally,
I try to look at things that I know are not going to be Really triggering.
So if I have anxiety around something.
.
.
For me,
It was like microplastics,
Right?
Or some environmental stuff.
I'd avoid looking at that kind of stuff because I know that can also bring up some other feelings that might not be.
.
.
Koi is grounding.
These days.
I feel more neutral about most things.
But,
You know,
Just an awareness of maybe choose things.
You know there's a positive association or just neutral Not necessarily.
You don't have to challenge yourself right now.
You know,
This is just about grounding.
And of course,
That can be an opening into something,
But.
.
.
OK,
So.
You've looked at five things.
Let's tune into So it's 5,
4,
3,
2,
1 usually,
Right?
Let's tune into four things that we can feel.
And again,
Just feeling that from the back of the chair.
Copy it.
Barely breathing and contact with the shirt.
And contact with my fingers.
Bye as you do along.
To this practice,
You will of course find your own thing.
And then let's tune it into three things that we can hear.
For me,
I have a bit of tinnitus,
So I can hear a bit of ringing in the ears.
You can also hear a faint road noise on the road outside.
And there's actually a bumblebee nest.
In the loft.
You can just hear it,
Right?
It's light buzzing there.
All of this is just really about orienting to your environment.
These are all cues that now in moments of.
.
.
Now our moment of safety.
If there was a cue of danger.
Threat I need to run.
Need to hide.
You pick those up with your senses pretty quickly.
So by doing this,
Looking around,
Feeling,
Hearing.
Like actually.
.
.
This is safe.
That's not just a conscious thought.
That's a biological signal.
Regulate your nervous system because might be in the stuff you've been thinking about or interactions that you've had.
Those may feel more like threats.
Right,
So.
It's just move things,
Gently repose.
In the direction of regulation.
5,
4,
3,
2,
1.
Two things that we can smell.
I've got my two.
What about you?
Then lastly,
One thing that you can taste.
What taste is present right now?
You can absolutely switch the order of these things.
Can be five things that you can taste if you've got some super taste buds.
Makes no difference.
As far as I'm concerned.
Maybe someone else has a different approach,
But this is how I work.
You know,
Or four things that you can smell.
Whatever it is for me is most effective to.
Start with five things that I can see.
Because there's usually an abundance of that.
Bit easier,
Especially if I'm stressed.
See 5 things.
Hearing.
Tends to follow after that.
Than feeling.
Tasting.
Hope you enjoyed that.
Definitely let me know what it's like to weave this into your life,
If you struggle with that,
Or if you find that flows quite naturally.
These little chickens.
You know that sign?
There you go then.
Little chickens,
Bigger vans.
Monster meditation sessions.
Especially when done infrequently.
So if we can have these little check-ins,
Call them mini meditations if you want.
You know,
Makes such a difference.
How present we can be.
Ripples,
The health effects of that are amazing.
You know,
Ripples into everything.
Have a beautiful day or night.
Much love.
So cut.
And soothing.
