If you feel unbalanced either physically and/or emotionally then these grounding exercises can be useful to help bring you back to balance and feeling centred.
Try the 5-4-3-2-1 Sensory Awareness Method
Engage your senses to connect with your surroundings, counting down from five. For instance, if you’re out and about:
Five things you can see: trees swaying in the breeze, a passerby’s vibrant scarf, the reflection in a shop window, a bird perched nearby, or the blue sky above.
Four things you can feel: the texture of your coat, the bench or chair beneath you, a ring on your finger, or the breeze against your skin.
Three things you can hear: footsteps, a clock ticking, a dog barking, or distant laughter.
Two things you can smell: the aroma of coffee, or fresh flowers in bloom.
One thing you can taste: perhaps the tea lingering on your palate or the minty freshness of gum.
Pay attention to the finer details—perhaps the way sunlight catches someone’s hair or the background music playing in a shop.
2. Simple Breathing Exercise
First take a gentle breath in and feel it in your belly. Then exhale slowly. Mentally say or think the words "in" as you inhale and "out" as you exhale. Feel your lungs expand, then gently contract.
Allow yourself to savour the rhythm of your breath, grounding yourself in the present moment.
3. Hold a Warm Mug
Cradle a warm drink between your hands such as herbal tea or a hot chocolate. Notice the comforting heat spreading through your palms and fingers, travelling up into your wrists and forearms. Reflect on how the warmth makes you feel, and allow it to evoke soothing or joyful memories.
4. Incorporate Essential Oils
Essential oils are a wonderful aid for relaxation, stress relief, and overall well-being. When inhaled, their scent can stimulate emotional centres in the brain, such as the hypothalamus, promoting the release of serotonin, the "happy" hormone. For instance, bergamot may help lift your mood, while lavender can encourage calmness. Experiment with essential oils that resonate with you and your needs. I normally start with one drop on a cotton pad to make an initial connection with an essential oil, noticing its aroma.
5. Focus on Your Feet
While sitting or standing, plant your feet firmly on the ground.
Wiggle your toes, then curl and release them a few times.
Tune into the sensations—how do your toes feel within your socks or shoes?
Notice the connection between your feet and the earth beneath you, a simple yet powerful reminder of stability and balance.
6. Try Box Breathing
This structured breathing exercise is a fantastic way to reset.
Close your eyes and inhale steadily for four seconds.
Hold that breath for another four seconds, noticing the stillness in your chest.
Exhale for four seconds, feeling the air leave your body.
Hold for a count of four before taking your next breath in.
Repeat this cycle three or four times, visualising the breath as the sides of a square—inhale, hold, exhale, hold.
7. Enjoy a Bath or Shower
When time permits, treat yourself to a relaxing bath or shower. Enhance the experience with candles or calming music if desired. Focus on how the water feels as it streams over your skin or trickles down your back. Listen to its gentle flow. Use your favourite products such as a gentle body scrub and that have natural aromatics that help with calmness.
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