How to Center and Ground Yourself
Are you feeling overwhelmed and stressed? Is your mind racing in a hundred different directions? Here are some quick centering and grounding techniques to help bring you some relief.
Center yourself. Are you feeling scattered and restless? When you’re stressed and lose your center, your mind and body are disconnected. While your body is in the present, your mind may be racing in many different directions. To quiet the mind, it can help to find and connect with your center. To do this, visualize a line of light and energy coming down from the sky above you, entering the top of your head, traveling down through your body, and then exiting out through your feet. Align your body and your thoughts with this energy. Spend a few moments breathing into your center and enjoy the peace you find there.
Ground yourself. You can feel scattered and out of balance when you are not focused on the present moment. Grounding exercises are meant to snap you back into reality and into the present moment, the place of your optimal functioning. Practice these and find what works best for you.
• Ground yourself visually by taking a deep breath and then start to mentally catalog the things you see around you, down to the very smallest detail.
• Ground yourself using auditory senses by noticing all the sounds in your environment, including the pitch and rise of all the sounds and the layers of sounds.
• Strong smells can help you reconnect to the present moment. A whiff of a strong peppermint smell works for many people.
• A tactile exercise to ground yourself is to press with the heel of one foot onto the big toe of your other foot – press just hard enough to notice it but not so hard to cause pain.
Deep breathing. If you are feeling stressed, deep (or diaphragmatic) breathing brings more oxygen into your body, helping you relax your muscles, release tension, and feel more alert and refreshed. To perform deep breathing, take a breath in through your mouth, like you are slowly sipping a straw. Hold your breath a few moments, then gently exhale, like you are blowing out a candle, until every little bit of breath is exhaled. Your next breath will automatically be a diaphragmatic breath, improving your body’s ability to oxygenate your cells and systems. Do a few more of these breaths and notice how you feel. This is a simple exercise that you can do whenever you feel stressed. For maximum health and stress reduction benefits, make deep breathing a regular practice.
We’re usually unproductive, uncomfortable, and dissatisfied when we’re in the grip of feeling stressed and scattered. Use these simple centering and grounding exercises to bring your body and mind into alignment and increase your sense of well-being and happiness.