Grounding Practices
Embracing intentional breathing exercises is a profound and accessible means to elevate overall well-being. Beyond the apparent simplicity of this practice, conscious breathing unfolds a myriad of benefits. Delving into intentional breathing, encompassing deep and mindful techniques, has demonstrated links to enhanced mental clarity and cognitive function. Expanding beyond the mental sphere, these practices significantly contribute to emotional regulation and bolstering emotional resilience. Hence, before immersing yourself in any specific practice, we encourage you to seize a moment for yourself with these straightforward grounding exercises.
Suggestions for a Fulfilling Practice
01.
Consistency Matters
Aim for regular practice to experience the maximum benefits.
02.
Engage with Purpose
Put your mind into each exercise, fostering a connection to yourself. It's a journey, and progress comes with dedication.
03.
Patience is Key
Some users may find it challenging initially. Be patient with yourself; growth happens gradually.
Clear your mind, be present, and open the door to self-connection.
Rainbow Breathing
Duration
2-3 minutes
Targeted skills
Self-awareness, being present, slowing down, attention, connectedness
Amount of people
Individual
Invoke the serenity of a rainbow after a storm.
Instructions:
1. To the side, stretch your arms and bring them together towards the right.
2. Inhale and open: Slowly pass the left arm over your head, forming a rainbow.
3. Exhale and close: Similarly, pass your right arm over your head, releasing the air until both arms meet.
4. Repeat as needed, focusing on your breathing rhythm and the visualisation of the rainbow.
The Five Breathing Fingers:
Duration
2-3 minutes
Targeted skills
Self-awareness, being present, slowing down, attention, connectedness
Amount of people
Individual
Give yourself a moment of calm with this exercise designed to reduce stress and quiet the mind.
Instructions:
1. Hold one hand in front of you.
2. With the other hand, touch the outer edge of the thumb with your index finger.
3. Inhale as you move the index finger around the thumb, going upward.
4. Exhale slowly through the mouth, moving the index finger around the inner edge of the thumb.
5. Repeat for each finger, inhaling upward and exhaling downward.
Tip: This exercise can be done lying down, sitting, or standing. Pay attention to how your body feels.
Supportive Touch
Duration
3-5 minutes
Targeted skills
Self-awareness, slowing down
Amount of people
Individual
What?
This exercise is intended to ground an individual and make them feel more connected to themselves, at any moment.
Why?
Our skin is the biggest, but also an incredibly sensitive organ. Research indicates that physical touch releases oxytocin, which provides a sense of security, soothes distressing emotions, and calms cardiovascular stress.
Instructions:
1. Take 2-3 deep breaths.
2. Gently place your hand over your heart, feeling the gentle pressure and warmth of your hand. If you wish, place both hands on your chest, noticing the difference between one and two hands.
3. Feel the touch of you hand on your chest. If you wish, you could make small circles with your hand on your chest.
4. Focus on the sensation of your breathing, feeling the air go in and out, your chest rising and falling. Notice how your body moves, and how you feel.
5. Linger with the feeling for as long as you like.
Alternatively:
Some people feel uneasy putting a hand over the heart. Feel free to explore where on your body a gentle touch is actually soothing.Some other possibilities are: - One hand on your cheek - Cradling your face in your hands - Gently stroking your arms - Crossing your arms and giving a gentle squeeze - Gently rubbing your chest, or using circular movements - Hand on your abdomen - One hand on your abdomen and one over heart - Cupping one hand in the other in your lap
Environmental Scan
Duration
20-30 minutes
Targeted skills
self-awareness, being present, slowing down, attention, connectedness
Amount of people
Individual, peer-to-peer, group
What?
Engaging in the exercises of observing sights, sounds, smells, tastes, and sensations of touch is likely to contribute to a greater sense of presence and centeredness. By intentionally directing your attention to the details of your surroundings and inner experiences, you can enhance a greater awareness and evoke an increased mindfulness, that can lead to a deeper connection with both your environment and your inner being, providing a sense of grounding and self-awareness.
Why?
This exercise can support the process and state of being fully/truly present. It entails bringing harmony to your intentions and actions, aligning them with a focused awareness of the present moment. In practicing mindful awareness, individuals seek to synchronise their internal state with the external environment, generating a sense of balance and coherence. This does not only benefit personal well-being but also encourages harmony in interactions with others, creating a shared sense of presence and understanding.
Preparation:
1. Sit in a comfortable position of your own preference, for example an upright position: feet planted flat on the ground and resting your hands on your thighs.
2. Start noticing your breath: No need to breathe in any particular way. Just bring attention to each part of the breath- the inhale, exhale, and space in between.
Activity:
1. Begin to observe your environment by recognising (five) visual elements around you. Deliberately choose items typically overlooked and pay attention to the colours, shapes/forms, and textures in your close surroundings. By genuinely focusing, you may see details that have previously escaped your notice.
2. Now, take a moment to focus on your auditory surroundings and identify (four) distinct sounds in the background. Expand your awareness to include all audible stimuli without passing judgement - acknowledge them without categorising them as good or bad; they simply exist. Be attentive to both internal sounds, such as breathing or digestion, and external sounds, whether near or distant. As you continue with this practice, notice if your perception of sounds has heightened, exposing subtle nuances that may have previously gone unnoticed. Can you now detect previously unheard sounds?
3. Direct your attention to your sense of smell, mindfully identifying (three) scents that often go unnoticed, regardless of whether they are enjoyable or unpleasant. Be attentive to the aromatic features of your surroundings, whether it is the smell of books or paper or the earthy scent of trees and flowers. Close your eyes if necessary to improve your focus and smelling sense. Can you now detect previously unnoticed smells. 4. Now, shift your focus to the sense of taste by concentrating on (two) things you can taste within the present moment. If wanted, take a sip of a drink, or simply notice the current taste in your mouth. This observation can extend to recognise an aftertaste from a previous drink or meal. As you exhale, pay attention to your tongue, the presence of saliva, and the taste of your breath as you exhale. Our mouths often harbour tastes that escape notice. 5. Lastly, bring your attention to your sense of touch by identifying (one) thing(s) that you are currently feeling. This could include the texture of your clothing or the sensation of the breeze on your skin. Take note of the sensations of skin contact that exist between your feet and the floor, or your body and the chair. Further, pay attention to the temperature, whether it's the warmth or coolness that surrounds you. To deepen your awareness, explore the textures you observed visually a moment ago. Engage in the present moment by allowing your sense of touch to guide your attention.
More intense level/Variations:
Take some time to reflect on your experience. If wanted, you can share your insights and perspectives within the group or note down your main takeaways.
Considerations:
Encourage the establishment of a safe and brave environment for people to fully engage and participate in the process of this exercise. Recognise that if distracting thoughts are entering your mind, it is a fully normal and human phenomenon. Our brains are naturally wired to think (and maybe overthink), but it is possible to redirect our attention and focus. Rather than criticising yourself, consider it an opportunity to be kind and understanding. Simply acknowledge the presence of thoughts and gently return your focus back to the present moment.