How To Incorporate Grounding Exercises Into Your Isolation RoutineUPDATED ON Jul 12, 2022
In our efforts to #flattenthecurve we’re staying home a lot more and with a lot going on in the world it can feel quite overwhelming.
This is where grounding can help. Grounding exercises are things you can do to help bring yourself into the present moment. Grounding incorporates a number of different strategies from quick to long, all with the same goal of keeping your mind and body connected and working together.
They are helpful if you’re feeling overwhelmed with emotions like anxiety of anger at a situation. It can be useful to incorporate your five senses into your grounding to help restore a sense of balance within yourself.
Here are 12 ways grounding exercises to try out:
Be yourself in the moment
Say out loud who you are, your age, where you are, what you have done today and what you will do next.
“I’m Ronnie, I’m 28 years old living in my apartment in Fitzroy. I woke up early and did a zoom kettlebell class before making cold brew coffee and breakfast. I am going to start my WFH day at my desk.”
Sit comfortably and breathe deeply
Take 10 slow breaths, focussing all your attention on the act of breathing in and out.
Be mindful of actions
Head into your bathroom and run your wrists under cold water. Splash water on your face and pat it dry with a towel. Notice each movement you make, observing yourself performing the routine of rinse, splash, dry.
Sip at a cool glass of water, or be deliberately mindful whilst enjoying your coffee.
Use a hair tie
Taking either a hair tie or elastic band placed loosely on your wrist, gently flick it as you calm your thoughts.
Use all your senses
Notice five things around you for each sense: five things you can see, five things you can hear, and five things you can feel, taste, and smell.
Find your centre on a chair
Take a few minutes to sit and feel the chair under you. Notice the pressure of the chair, or floor, or table against your body and limbs.
If you can, step outside and notice the temperature of the air. See how it is different or similar to where you have just come from.
Stretch it out
Laying flat on your back with arms by your side, palms facing up. Clasp your hands together, raising them over your head and stretch as though two people are pulling your ankles and hands in different directions
Try the sultana test
Take a sultana in your palm. Focus on how it looks, feels and smells. Put it in your mouth and roll it around, noticing how it feels. Chew it slowly and mindfully, before noticing how it feels to swallow.
Draw a song
Taking a pen and paper, play a piece of music. As the music starts, begin drawing a line, representing it in the abstract. Follow the music with your pen until the song ends.
Stick your hands in dirt
Perhaps one of the best ways to ground is to put your hands on the, well, ground. Tend to your indoor plants or your herb garden and feel soothed.
Try some of the ideas on our list and be sure to comment which leaves you feeling the most grounded!