Welcome to Grounding Techniques for Anxiety Relief.
In this session,
We will explore various grounding exercises designed to help you feel more connected to the present moment,
Reduce anxiety and improve focus.
Let's begin by finding a comfortable position,
Either sitting or lying down,
In a quiet space where you can fully engage with this practice.
Close your eyes gently and take a few deep cleansing breaths.
We will start with the 5-4-3-2-1 technique.
This grounding exercise helps bring your awareness to the present moment by focusing on your senses.
As I guide you through each step,
Try to fully immerse yourself in the experience.
5.
Take a moment to notice 5 things you can see,
Even with your eyes closed.
Try to visualize 5 objects or colors that were in your surroundings before you closed your eyes.
Next,
Focus on 4 things you can feel.
This could be the texture of your clothing,
The feeling of your breath against your nostrils,
Or the sensation of your feet touching the ground.
3.
Now bring your attention to 3 things you can hear.
Listen closely to the sounds around you,
Whether it's the distant hum of traffic,
The ticking of a clock,
Or the sound of your own breath.
2.
Focus on 2 things you can smell.
Inhale deeply and try to identify any scents in the air,
Such as the aroma of a nearby can or the faint smell of your laundry detergent.
1.
Finally,
Concentrate on 1 thing you can taste.
This could be the lingering taste of a recent meal,
The freshness of your toothpaste,
Or even the taste of the air as you breathe.
Take a few moments to observe how you feel after completing the 5-4-3-2-1 technique.
Allow yourself to be fully present in this moment,
And notice any changes in your anxiety and focus levels.
Another helpful grounding technique is the palm push.
Place your hands together in front of your chest,
With your palms and fingers touching.
Gently push your palms together,
Focusing on the sensation of pressure between your hands.
Hold this position for 10 seconds,
Then release.
Repeat this exercise 3 times.
Lastly,
Let's practice a simple breathing exercise to help ground ourselves.
Inhale slowly through your nose for a count of 4.
1,
2,
3,
4.
Hold the breath for a count of 4.
1,
2,
3,
4.
And then exhale through your mouth for a count of 4.
1,
2,
3,
4.
Repeat this cycle for a total of 5 breaths.
As we conclude this session,
Take a few more deep breaths,
And gently bring your awareness back to your surroundings.
Remember,
You can use these grounding techniques whenever you feel anxious or overwhelmed,
To help regain focus and control.
Thank you for joining me in this practice.
May you continue to find peace and grounding in your daily life.
