DEVELOP A GROUNDING PRACTICE
Life has become much more chaotic, uncertain and stressful and many are looking for solutions to help. This has been a particularly challenging time for those with a history of trauma, anxiety or stress. More and more people are struggling to stay focused, finding their mind wandering, fantasizing or dissociating. Learning how to grab and hold the attention can be a significant tool for improving concentration and focus as well as managing emotions and thwarting dissociation.
I invite you to consider the body as like an instrument. As an instrument has tools like strings or cords which when pulled create a sound, your body has different parts that can be used to create a certain experience. When touched, guitar strings create sound and vibration, the vibration continues down the line and influences the strings around it. When the voice makes a sound, it creates a vibration in the body, the throat, the nose, and the roof of the mouth, which sends signals to the brain and vice versa. A breath expands the diaphragm and the ribs, setting in motion a cascade of shifting of organs, muscles, and bones, which influence a whole series of chemical, biological, and energetic interactions in the body.
Grounding allows the you to grab hold of the mind, bring it to the experience in the body. By being in the experience in the body’s senses like sound, taste, texture and smell, you bring the mind to the here and now, to the present moment. Tuning into the body’s senses, is a pathway to the present moment.
The Practice
To prepare, find a quiet and comfortable space to sit comfortably. Have few items nearby: scent like an essential oil, something small about a pound or soon weight like a stone or crystal and a small flavorful item like a strawberry or raisin. Have these items nearby so you can hold them easily. Begin diaphragmatic breathing by inhaling through the nose, fully filling the lungs and expanding the belly and chest with the inhale. On the exhale release the air through the nose. Do a few long, slow deep breaths to settle in to the practice. Once settled, begin the grounding practice below.
Touch
1. Find an object with an interesting texture and decent weight. Avoid anything sharp. Choose something of natural material, perhaps a stone that speaks to you, a geode with interesting texture.
2. Close the eyes and hold the item in your hand.
3. Identify three things about the object: texture, weight, and color.
Ask yourself: Is it rough or smooth? Heavy or light? Open your eyes. What are its colors? Is it bright or dull?
Smell
1. Essential oils are particularly grounding, although the peel of a lemon or orange can be equally effective. Find a scent that is earthy, grounding, and natural like rose, clary sage, frankincense or lavender.Have sent near you. With the eyes closed, bring the scent to the nose and explore the experience of the scent.
Taste
1. Get some delicious, ripe fruit.
2. Take a bite and savor it in your mouth.
3. Ask yourself: What is the taste? Is it sour or sweet? Citrusy, floral, jammy, earthy?
Sound
1. Hum. Try humming with your mouth open and closed, exploring the different sensations this creates in the body.
2. If you know a song that is soothing, hum its tune or hum just vowels.
Reflection
After completing this task, take some time to answer the following questions.
Describe your experience.
Touch:
Smell:
Taste:
Sound:
What did you observe during these exercises?
Touch:
Smell:
Taste:
Sound:
What information rose to the attention of the mind?
Touch:
Smell:
Taste:
Sound:
How often did you notice your attention wander? Where did it wander to? How often did you redirect your observation to the practice?
Touch:
Smell:
Taste:
Sound:
[Q] Was there a difference in your ability to stay focused depending on whether you were touching, smelling, tasting or making a sound?