Grounding in 60 Seconds (That's not 5-4-3-2-1)

When stress, anxiety, or overwhelm start to pull us away from the present moment, grounding can help us reconnect with where we are right now. Grounding exercises bring our attention back to our immediate surroundings and can help us remember that we are here, in this place, at this moment in time.

One simple grounding exercise takes about a minute and uses your senses, movement, and breath to gently anchor you in the present.

4 steps:

1. Notice 5 things you can see.

Take a slow look around. Notice images, objects, colors, shapes, light, shadows, or small details around you.

2. Notice 5 things you can touch.

Actually touch them if you can. Feel the texture of your clothing, the chair beneath you, the floor under your feet, or the surface of a nearby object.

3. Move your body in 5 ways, as you are able.

Roll your shoulders, wiggle your toes, stretch your fingers, turn your head gently, or shift your weight in your seat. The goal isn't exercise. It's awareness.

4. Exhale.

Take a slow breath out. Let your body settle. Notice that you are here.

Grounding does not have to be complicated. Sometimes the simplest practices are enough to help us reconnect with ourselves and the present moment. Even sixty seconds of intentional awareness can create a small pause in a difficult day.