guided meditation

Grounding Skills

Grounding skills are the backbone of our work together in the beginning of therapy. They are a way to manage symptoms of anxiety, panic, dissociation, and discomfort by bringing your awareness to your body, your surroundings, and the current place in time. The more you practice using your grounding skills, the better you will be at managing anxiety and trauma symptoms.

Grounding exercises help to shift our attention away from distressing thoughts and emotions and towards the present moment. Grounding can be achieved in a number of different ways.

First, learn to breathe.

Next, let’s get you into the present by taking in your surroundings.

  • Using this technique, you will purposefully take in the details of your surroundings using each of your senses, trying to notice small details your mind would usually tune out, such as distant sounds or the texture of an ordinary object.

  • What are 5 things you can see? Look for small details such as a pattern on the ceiling, the way light reflects off a surface, or an object you never noticed.

  • What are 4 things you can feel? Notice the sensation of clothing on your body, the sun on your skin, or the feeling of the chair you are sitting in. Pick up an object and examine its weight, texture, and other physical qualities.

  • What are 3 things you can hear? Pay special attention to the sounds your mind has tuned out, such as a ticking clock, distant traffic, or trees blowing in the wind.

  • What are 2 things you can smell? Try to notice smells in the air around you, like an air freshener or freshly mowed grass. You may also look around for something that has a scent, such as a flower or an unlit candle. Try to find something that has pleasant memory associations.

  • What is 1 thing you can taste? Carry gum, candy, or small snacks for this step. Pop one in your mouth and focus your attention closely on the flavors-try something strong like peppermint and if you don’t have anything with you, imagine biting into a lemon.

Body Awareness

Bringing awareness to bodily sensations can be an extremely powerful grounding technique to sooth the nervous system and bring you back to the present moment.

  • Take 5 long, deep breaths through your nose, and exhale through puckered lips (like you are blowing bubbles—this is important to help with relaxation). Try a guided meditation to help with breathing and relaxing into the body.

  • Place both feet flat on the floor. Wiggle your toes. Curl and uncurl your toes several times. Spend a moment noticing the sensations in your feet.

  • Stomp your feet on the ground several times. Pay attention to the sensations in your feet and legs as you make contact with the ground.

  • Clench your hands into fists, then release the tension, repeating 10 times.

  • Press your palms together. Press them harder and hold this pose for 15 seconds and release. Pay attention to the feeling of tension in your hands and arms.

  • Reach your hands over your head like you’re trying to reach the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides.

  • Take 5 more deep breaths and notice the feeling of calm in your body.

Mental Grounding

  • Name all the objects you see.

  • Describe the steps in performing an activity you know how to do well. For example, how to shoot a basketball, prepare your favorite meal, or tie a knot.

  • Count backwards from 100 by 7. Example: 100, 93, 86, 79…

  • Pick up an object and describe it in detail. Describe its color, texture, size, weight, scent, and any other qualities you notice.

  • Spell your full name, and the names of three other people, backwards.

  • Name all of your favorite things in a category: movies, music, friends/loved ones, shows on Netflix, things you collect, any positive category that you can name and focus on details.

  • Read something backwards, letter-by-letter. Practice for at least a few minutes.

  • Think of an object and “draw” it in your mind, or in the air with your finger. Try drawing your home, a vehicle, or an animal.

  • Ground yourself through watching a music trivia quiz.

Affirmations and Coping Statements

  • Affirmations are positive self-inclined statements aimed at changing automatic negative self-talk. The things you tell yourself become your narrative.

    I am a good person.

    I am strong.

    I am enough.

    I am doing my best.

    Generate an affirmation for me!

  • Coping statements are a little bit different than affirmations in that these are statements that you can use to help yourself through tough times, versus changing the way you talk to yourself.

    I can handle this.

    This feeling will pass.

    This too shall pass.

    This won’t last forever.