Step Up For Mental Health @ Article: Quick Sensory Grounding Exercises For People On the Go
The previous day us look like a long, winding road with twists and turns and unpaved paths, nearly as much as it may seem like a timed 400-meter sprint. Our minds are conditioned to work under a time to reach a sometimes severe set of expectations. Among getting up each morning and flying out the door to the next destination, our feeling of time thins. Next, add obtaining the children, cooking dinner for the family, and completing school assignments to the mix. Where do you find time to refocus your ideas and? Adding several quick sensory grounding exercises into your daily routine may be the answer.
Believe it or not, there are still little ways to take a pause even if you’re always on the go or find yourself too busy. The next techniques are not meant to make your problems magically disappear. Instead, they're designed to help you approach the challenges life throws at you having a more centered, focused, and balanced mindset. Consider them as modern-day meditations for modern-day living.
During Your Morning/Evening Shower or Bath
We start or end our days showering. So why not try and use that daily practice as a way to bring just a little peace into our lives? We've the ability to create anywhere feel sacred; all we have to do is set an intention. Moreover, when an automatic routine is turned into a sacred practice, those few minutes of the day become so precious and more useful than before. As a result, you appear forward to time you get to devote to yourself, even when it’s for one few minutes.
Showering is a perfect moment to interact all five of the senses. It makes an atmosphere in which the 5-4-3-2-1 grounding method can thrive. With this method, you find out the following:
- 5 stuff you can see
- 4 things you can feel
- 3 things you can hear
- 2 stuff you can smell
- 1 thing you can taste or 1 thing you want about yourself
According to some variety of sources and therapists, this sensory grounding technique has proven useful to people with anxiety, anxiety attacks, PTSD, and disassociation. This simple mindfulness exercise involves grounding yourself and feeling present in the moment. In this way, you concentrate on what you're presently experiencing with both the mind and the body instead of whatever rush of thoughts are arriving. Over time, you start to coach your brain to pay attention to what's happening in front of you and not simply on what is going on in your mind. Take your time answering these questions so that you can truly experience this meditative space. Below is an example of how to complete this exercise.
To begin, deeply inhale and exhale. Next, become aware of your surroundings and then think about the following questions:
5 – What am I seeing?
- The streams of liquid falling down from the showerhead
- My hands filling with soapy rivers
- The shape and colour of the showerhead
- The pattern of tile around the walls
- The peaceful darkness from the back of my eyelids when i close my eyes
4 – What shall we be held feeling?
- The warm or cooling sensation of the water
- The slip of soap between my fingers
- The smoothness of my scalp
- The ridges of my sponge
3 – What am I hearing?
- The trickle water falling from the showerhead
- The hum and squeak the sponge makes because it brushes against my skin
- The calming music playing without anyone's knowledge from my phone
2 – What shall we be held smelling?
- The odor of lavender from my bar of soap
- The hints of coconut in my conditioner
1 – What am I tasting? or What's one thing I like about myself?
- The taste of wintergreen within my mouth from brushing my teeth. Remember, it’s okay if taste isn't being engaged in this. Instead, consider something you like with regards to you.
This exercise allows the body to connect together with your mind. Now that you've got finished this grounding exercise, it is time to concentrate on your breathing. Let the water wash away any worries, negativity, or stress you've been carrying throughout the day. This is your safe space, where you can leave feeling renewed. Furthermore, it is a place where you can find gratitude in water like a precious resource.
While Drinking Your Morning Coffee
Set an intention for your drink. What will each sip provide you with closer to? You can do this with coffee, tea, water, smoothies, or any kind of drink anytime of day. Here are a few exercises to think about:
- Inhale the aroma of the drink. With every sip or with each inhale, think about a question. Then, ruminate around the taste and aroma as you have enough time to exhale and answer the issue. Consider this as having a conversation with yourself, hopefully a much-needed one which has been prolonged or put aside.
- Say an affirmation with each sip, aloud or internally. In addition, take in the flavors and appreciate them. Or simply appreciate the function and properties from the drink. Allow the affirmations to let you appreciate yourself too in the process.
- How will this drink support you throughout the day? For example, take into account the ingredients within the drink that will give you energy, focus, or perhaps a sprinkle of calmness that will help you tackle your day or end it with relaxation.
Tricycle magazine has additionally published information on mindful eating and drinking.
While Walking/On Path to a Destination
You may also use the five senses method to further ground yourself and practice embodied living while walking or driving to your next destination. This meditation moving enables you to be aware of nature and also the overall environment that surrounds you. Furthermore, it can benefit you recognize yourself like a unique part of that natural world.
If you would like to have some guidance on your mediation, try using Headspace’s walking meditation feature. Whether you are walking anyway, in your own home, or perhaps in the city, guided meditations are also available for you on many other platforms such as YouTube and Spotify. With or without guided meditations, here are a few things to keep in mind when entering into your meditative space:
- Consider setting an intention for the walk or drive. You are able to ask yourself what it is you wish to gain or experience out of this walk. Or simply approach this walk using the intention of leaving more grounded and focused.
- Be conscious of how your body feels when you're walking. Will it feel light or heavy? Does each step feel automatic or need a lot of effort? Bring attention to your posture and how your body glides or trots during your walk. If you are sitting, be familiar with the feet planted on the floor and also the position of the body. Are you standing tall? Are you slouching? Notice in case your muscles feel tightened or loosened. Where are you feeling tension? This bodily awareness enables you to interact with your physical nature more mindfully.
- What is within your type of sight? Acknowledge any tall trees, bright flowers, or birds flying by. If you're driving, it could instead be the passing of cars or multi-sized buildings in your left and right.
- Notice any sounds that are close to you. Maybe you hear the rustling of leaves, birds chirping, or your feet lightly tossing dirt while you walk. Whilst in the car, you may spot the sound of the blinker on, a car speeding up, or music flooding from your radio. Allow these sounds to be present with you in the moment until the moment passes. Remember, these sounds along with other sensory perceptions are not the main focus of your awareness and should instead be utilized for guideposts.
- Next, make note of any physical sensations you are feeling. You may feel the feet pressing from the earth or your hands tucked within the cozy pockets of your jacket? It could be the sensation from the controls among your palms or the air-conditioning blowing in your direction.
- For the last step, embrace your body’s natural rhythm. What movements are you making? Are your arms swinging backwards and forwards or your feet moving at a certain pace? Allow you to ultimately continually notice the moment you are experiencing and permit it to pass through into a new one. Focus on your rhythm as well as on your natural movement while you carry on your path. This rhythm is what will show you. Finally, if you think yourself losing focus, bring your attention to your steps or even the movement of the feet once again.
Letting yourself appreciate the little moments among all the bustling and organizing can occasionally help you keep it all together. Please note these workouts are not meant to replace or reinvent traditional meditation. Rather, the purpose of these exercises is to simply give a hint of refocusing and reflection that may be easily integrated into your busy day or lifestyle. In order you enter your brand-new day or your new week, keep in mind that there are little moments waiting to be rediscovered and repurposed for the highest good.
“Smile, breathe, and go slowly.” – Thich Nhat Hanh, Zen Buddhist monk