When I imagine what it looks like to be grounded, I think of a mighty tree withstanding the winds of the most powerful storm and nourished by the elements of nature. The tree understands that it must root down into the Earth to find strength and stillness. Its solid foundation allows for release and growth as it submits to the constant change of the seasons.
By grounding, we can respond to our life’s challenges in an honest and balanced way, feeling solid, like the tree. Grounding is the remedy for connecting to our bodies and surroundings to protect us from dissociation and chronic stress. When we ground ourselves we bring our minds to the present moment and create space from intrusive thought, worry, anxiousness and other emotions that contribute to stress.
When we practice grounding we:
Normalize cortisol (the stress hormone in our bodies)
Improve our immunity
Reduce pain and inflammation
Manage stress
The amygdala, located in the brain, operates as the center for our emotional behavior and regulates how we handle stress. It processes fear and changes its functionality based on our exposure to stressful situations. When we experience trauma, the amygdala activates to protect us. However, when we do not tend to deep distress stored in the psyche the amygdala activates even in moments where we may not necessarily need it to. As a result, it creates chronic anxiety in the physical and emotional body which puts us in a state of unneeded stress. By actively practicing healthy ways to respond to challenges in our lives, we minimize the impact of stressors and in turn we reduce the symptoms of overwhelm.
7 ways I like to practice grounding when I feel overwhelmed.
1.) Mindful Stream of Thought
This mindfulness practice calls us to close our eyes and sit with thoughts that arise in our minds. As we inhale we acknowledge thoughts that come up and as we exhale we allow the thoughts to pass. By practicing this technique we become observers of our thoughts rather than prisoners of our own thinking and remember that we have the choice to detach from thoughts that do not serve us.
2.) 5,4,3,2,1 Calming Technique
I love this technique because it brings me back to the present moment when my mind drifts away. To practice we identify 5 things we currently see, 4 things we currently feel, 3 things we currently hear, 2 things we currently smell, and 1 thing we currently taste. End this practice with intentional breathing.
3.) Get into your body
Occupying the physical body is a great way to ground. Our physical vehicle is what anchors us and connects us to the Earth. When we take care of our physical, it takes care of us! We are biologically designed for movement. We can ground through a brisk walk, Qi Gong, dance, yoga and more. For ways to create groundedness through movement check out my virtual Root and Rise Yoga and Meditation class: https://vimeo.com/ondemand/rootandrise
4.) Eat grounding foods
Root vegetables and foods that grow underground are great for stabilizing the Vata Dosha . According to Ayurveda grounding foods are essential to our constitution to balance the mind and body. View a list of grounding foods here.
5.) Breath with intention
Pranayama is the practice of regulating the breath or vital energy in the body.
Intentional breathing brings an abundance of oxygen to the brain, allowing us to slow our nervous system and ground so that we can function peacefully and with reason. For a free breathing exercise visit: https://vimeo.com/400790576
6.) Meditate
Meditation can quiet the chatter of our minds and bring us back to Earth. When we practice any type of meditation we cultivate the power to create an environment of calm and centeredness that moves us beyond distractions of the mind and connects us to groundedness.
7.) Spend time in Nature
I am a firm believer that the number one way to ground ourselves is by connecting to Mother Earth herself. Nature is our mirror. By connecting to the elements we are reminded of our own divine reflection. We recall that we are built to be strong and radiant like the sun, vast like the mountains, light like air, flowing like the river and firm like the solid ground we walk. Taking some time to go outside barefoot and step in the dirt is scientifically proven to improve our overall health.
How do you like to ground yourself? Which one of these techniques or exercises have you used when you feel anxious? What techniques have you used that are not listed?
Learn more about ways to cope with anxiety and transform stress by visiting: https://mailchi.mp/617483259228/satyaonline to stay up to date on new virtual yoga tutorials, meditations, and healing techniques.
Yours in wellness,
Sihnuu