Grounding exercises have been used as a natural way to heal the body and mind for thousands of years. When life spirals out of control, it’s a way to “get down to earth,” feel connected, ignore the chaos and deal with just the here and now.
As previously shared, research shows it has very real physiological consequences.
- It normalizes the day- night cortisol rhythms, stopping the chronic sympathetic system that stimulates the fight or flight reaction.
- Activates the calmer parasympathetic system.
- In one study, grounding for 2 hours changed the charge in red blood cells and kept them from clumping, reducing viscosity and inflammation.
- Decreased inflammatory markers and delayed muscle soreness with exercise.
- It appears to help neutralize free radicals in our bodies that damage tissue.
One study proved this through medical thermal imaging that registered changes before and after grounding.
These thermal images, of a patient with pain in the area of both knees, were taken a half-hour apart − before (left) and after grounding (right). Tissue damage generates heat, represented by the hot colors on the left. The difference shows a clear and rapid resolution of inflammation.
Grounding appears to be one of the simplest and yet profound interventions to decrease inflammation, anxiety and pain while boosting immunity, blood flow and overall health and well being.
We don’t have to let the chaos swirling around us dictate our lives. By integrating simple mental grounding techniques into our daily lives, we can learn to calm down and recognize there’s no threat. We can tell the brain it’s safe so the fight or flight hormones are shut down.
Here are some easy techniques:
Mindful meditation
This is a way to slow racing thoughts, let go of negativity and relax the mind and body. It helps us to focus on the here and now, allowing us to view our feelings, thoughts and sensations without judgement. It can be done any time, anywhere.
Find a quiet, comfortable place. Focus on your breathing. The air moving in and out of your nose as it’s inhaled and exhaled. Your chest riding and falling. Let your thoughts go. No judgement. Just let them float by, as though a series of clouds. Don’t ignore or suppress them. If unsetting, focus on your breathing and let them sail by.
If you feel worry, fear, or anxiety, see where your mind went. Don’t judge, just focus on your breathing and return to the here and now.
It can be incorporated into any daily activity:
- Brushing your teeth, feel the brush movements, the toothpaste’s taste, your feet on the ground.
- Before sleeping or getting out of bed, hear the sounds around you, feel the sheets and pillows on your body.
- When exercising, feel the muscles move, blood flow surging in oxygen and taking away inflammation.
Even three to five minutes a day can make a difference.
Body scan
This is a great way to assess where you hurt and help to ease it.
Lie or sit comfortably.
Close your eyes and focus on your breathing
Start at the tips of your toes or the top of your head.
Pay attention to each area as you move, assessing sensations, discomfort, and tension.
Accept them without judgement and let them pass through you. Imagine they’re getting smaller and smaller with every breath until it’s gone.
Move to the next part.
Gently return your focus to breathing in and out.
Bring yourself back to the here and now.
When done, see how much more relaxed you feel.
Focus on your senses
Focus on five things you can see- a plant, artwork, a pen, for example.
Four things you feel.
Three things you hear.
Two things you smell.
One thing you can taste.
Shift to a task-oriented activity
Think of all the comedy movies you like.
Songs that soothe.
Recite the alphabet backwards.
Multiply by threes.
Think of your pets
How it feels when they’re in your lap or you’re holding them.
To caress their fur.
Feel their heartbeat.
Meditate
There are a multitude of ways to meditate, read our past posts for ideas.
Focus on the moment
Don’t anticipate the issues to come at work or home, with friends or loved ones.
Concentrate on the moment.
Find five white cars when driving to work, when you may be worried about the day.
Think about the street signs and where they lead.
Listen to the music, hear each and every word they sing.
Keep a small bag of lavender in your car, desk, or purse and take a sniff when the world is spiraling out of control.
Take on one, and only one project at a time.
When done move on to the next.
Don’t anticipate.
Get through the next minute.
When that’s comfortable make it an hour.
When feeling better, a day at a time.
Practice affirmations.
“I am safe.”
“This too will pass.”
“I’ve overcome before.”
Look at the situation objectively.
Stop catastrophizing before it spirals out of control.
Acknowledge truths.
“I don’t have to finish all my work this minute.”
“I can ask for help.”
“I can focus on one item at a time.”
“I have many ways I can decrease my pain- a long hot bath, exercise, or socializing.”
Notice your heart rate, breathing, tension in the body and slow them down.
Visualize your pain
See your pain and imagine yourself pulling it all together and putting it in a box.
Close the lid and lock it.
See yourself putting it high on a shelf where it can’t be seen.
Then walk away.
Practice guided imagery
Guided imagery can help define a safe place to go to, whenever times are tough.
A peaceful place on the beach.
A quiet place in the mountains.
Wherever it may be, focus on how it feels. The sun on your face, sand between your toes. The salty smell in the air. The wind blowing your hair.
Grounding techniques are ways to keep you in the here and now. Not spiraling away with the turmoil around you. And like the serenity prayer, grounding can help us:
Accept the things we cannot change.
Change the things we can.
And the wisdom to know the difference.
-https://www.sciencedirect.com/science/article/pii/S1550830719305476
-https://www.sciencedirect.com/science/article/pii/S1550830719305476?via%3Dihub
-https://www.dovepress.com/the-effects-of-grounding-earthing-on-inflammation-the-immune-response–peer-reviewed-fulltext-article-JIR
-https://www.sciencedirect.com/science/article/pii/S1550830718302519?via%3Dihub
-https://www.verywellhealth.com/grounding-7494652