Being present and experiencing the world around us is so important. Around the holidays, many of us experience a wide array of emotions, from stress and overwhelm, to joy, excitement, and love. Grounding in the here and now can be a great way to slow down and experience the world around you.
Here are two different ways to use grounding to help yourself during this holiday season. Feel free to practice each one individually, or work to practice them together!
| In times of STRESS…
grounding can be very useful in giving yourself a moment to pause, step back from anxious thoughts and stressors, and just focus on being wherever you are in that moment. Engaging our five senses is a great way to do it! So try this: |
| 5 THINGS YOU CAN SEE |
| 4 THINGS YOU CAN TOUCH |
| 3 THINGS YOU CAN HEAR |
| 2 THINGS YOU CAN TASTE |
| 1 THING YOU CAN SMELL |
| REMEMBER: It isn’t about trying to pick things that make you feel good, or bad, or any particular way at all. It’s about using your senses to help you get in touch with where you are just exactly in that moment.
Practice Tip!Mix up the senses and go through it a few more times. Really challenge yourself to see what your senses pick up! |
| In times of JOY…
grounding can also be very useful in connecting with the experiences around us and actively savoring and appreciating them. Try this exercise to stop, recognize, and enjoy what’s happening around you: |
| 5 THINGS THAT HAPPENED TODAY THAT YOU ARE GRATEFUL FOR
*Start small! Maybe it was nice that you didn’t have to scrape your car windshield, or that it didn’t snow, or that someone let you in in traffic! |
| 4 PEOPLE YOU CAN APPRECIATE TODAY
*Stretch yourself on this one! It could be family, friends, teachers, care providers, or just someone who smiled kindly at you or said good morning! |
| 3 THINGS YOU CONSUMED THAT YOU ENJOYED TODAY
*It could be anything from a favorite food to a cool drink of water in a moment when you were really thirsty! |
| 2 THINGS THAT HELPED YOUR BODY FEEL COMFORTABLE TODAY
*Think clothes, temperature, food/water, exercise, or even hugs – any two things that were a benefit or a joy for your physical body today |
| 1 THING YOU CAN DO TO CONTRIBUTE TO THE ENJOYMENT OF OTHERS
*Go big: get someone a gift, offer to help, make a donation, make food for someone *Go small: smile, hold a door, say hello, give someone an appreciative pat on the shoulder, pet your dog/cat, say thank you |
Challenge: Try them both forms of grounding together!
| JUST BE HERE | SAVOR THE DAY |
| 5 THINGS YOU CAN SEE | 5 THINGS THAT HAPPENED TODAY THAT YOU ARE GRATEFUL FOR |
| 4 THINGS YOU CAN TOUCH | 4 PEOPLE YOU CAN APPRECIATE TODAY |
| 3 THINGS YOU CAN HEAR | 3 THINGS YOU CONSUMED THAT YOU ENJOYED TODAY |
| 2 THINGS YOU CAN TASTE | 2 THINGS THAT HELPED YOUR BODY FEEL COMFORTABLE TODAY |
| 1 THING YOU CAN SMELL | 1 THING YOU CAN DO TO CONTRIBUTE TO THE ENJOYMENT OF OTHERS |
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