5 Quick Exercises to Ground Yourself Anywhere, Anytime
You may have heard of grounding and how to practice mindfulness, but when implementing this into everyday life, especially when life gets busy, you may be wondering how to do this when you're busy at work or on a quick lunch break. In this article, we will discuss practical ways to get grounded, even if it is only for a few minutes. You will learn the techniques and skills to get into the present physically and mentally by grounding and being present.
You may be on a crowded bus or train, on your lunch break, or before a meeting. Here, we will review five grounding exercises you can practice anywhere. These exercises are created to be discreet, so they are easy to do anywhere. From breathing exercises to grounding to the here-and-now, learn the techniques to apply to your life. You will be better prepared and have a toolkit, preparing you for the next time you have anxiety or before a big meeting at work.
What is Grounding and Why is it Important?
Before going over the grounding techniques, why is grounding important? Grounding is a way to reconnect, get in the present moment, have clarity, gain a sense of calm and be in the present moment. Grounding can be seen as a form of mindfulness, presence and can help with anxiety, stress and depression. By moving away from stress and becoming grounded, it helps connect us to our physical experience. The mindfulness component is by connecting to our senses, being present and anchoring to the present.
Benefits of Grounding Exercises
Grounding has many benefits for your daily life. These exercises are especially important when we are busy to have a sense of peace throughout the day. Life can get busy and without taking a moment to stop, listen and ground yourself, the overwhelm and business can lead to anxiety and future stress.
Here are some benefits of grounding exercises:
Improved mental space and better focus
Better emotional stability
Reduced anxiety and stress
Being able to handle stress better
Increased mindfulness
Present moment
Better sleep quality
Greater resilience to stressors
Grounding Techniques for Immediate Stress Relief
Grounding techniques can give immediate stress relief when used and can be added to your toolbox.
Breathing Exercises for Grounding
Breathing is a simple, easy trick for regaining clarity. Give it a try now and take a few deep breaths, notice the space around you and pay attention to your senses.
The 5-4-3-2-1 Technique
The 5-4-3-2-1 technique is a popular grounding exercise that engages all five senses.
You identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Somatic Grounding Exercises
Let's try a quick somatic exercise. Sit in a comfortable position, such as on the couch, in a chair, or on the floor. If you're in a chair, plant your feet on the ground, and notice the sensation of your breath leaving and entering your body. Notice the air around you and the physical sensations from your head to your toes. Pay attention and become aware.
Mindfulness and Grounding Meditation
Mindfulness starts with awareness and connecting to your senses. Like the breathing exercises, this one involves more breathing and an element of mindfulness, as you want to connect with each breath and stay in the present. With each inhale, think "in," and with each exhale, think "out." This simple mantra can help anchor your attention to the present moment. Stay in the moment and notice your body and what it is doing.
Take one final deep breath, and as you exhale, gently open your eyes if they were closed.
Grounding Exercises for Any Setting
Many people think that grounding is something they need to set a lot of time aside for, although this is something you can do or incorporate, grounding can be done from anywhere and is a way to recharge your brain.
Grounding Exercises for Meetings
Next time you have a meeting, take a few moments to try breathing exercise. You might find that your focus improves in the meeting.
Grounding Exercises for Groups
If you have a team meeting, grounding exercises can be helpful prior to kicking off an important day or meeting. Many companies are adopting mindfulness activities for their employees for better focus and productivity throughout the workday.
Discreet Grounding Practices for Public Spaces
If you’re overwhelmed in a public space, try one of the grounding techniques above. Maybe you want to try the 5-4-3-2-1 exercise and quietly do this when in public.
Grounding Exercises for Dissociation
There are many ways to ground yourself when you feel disconnected. The above exercises or an exercise such as the frozen oranges is something to try.
Incorporating Grounding into Your Daily Routine
Are you ready to start grounding and how it works for you in everyday life? The first step is practicing and seeing which grounding technique you like the best, you will find overtime it becomes second nature to try in times of stress or when you want some calm in your day.
Tips for Daily Grounding
Here are a few tips to help you incorporate grounding exercises into your daily routine:
Morning is a great way to start a grounding exercise. Before you start your day this could look like going outside, taking a few deep breaths or another technique above. It can be a way to pave the way for a great day.
Transitioning at work: Between tasks, you can do a grounding exercise to give your brain a refresher and have better clarity and focus for the next task.
End your day with grounding: Before bed, doing a grounding exercise or journaling is a way to disconnect and have a sense of completion of your day.
Measuring Your Progress with Grounding
When measuring your progress, keeping track to see what is working and what isn’t. You may find that one grounding exercises work well while another doesn’t. We recommend tracking as a mental note and noticing how these exercises might work for you. If you notice yourself feeling calmer before meetings, better between tasks or less overwhelmed, all might indicate these exercises are working. Contact us below to begin the intake process today.
