Focus on your breathing , the rise and fall of your chest , and the feeling as air passes through the nose or mouth . Without forcing yourself , count during inhalation and exhalation . Slow the breaths if you can . If you ’ re in acute distress , try taking two quick breaths in and one longer breath out .
Observe your surroundings , the colours and shapes of objects . Only observe , don ’ t judge . This isn ’ t the time to think about repainting your walls or moving your furniture . Follow the edges of items in your surroundings , noticing how light affects the form .
Listen to the sounds in the room or in the distance . If the noises in your environment aren ’ t conducive to relaxation , you could play soothing sounds , like waves on the shore , rain falling , or a crackling fire . Rhythmic sounds can promote relaxation and reduce stress , making them ideal for grounding exercises .
Our sense of smell is most closely linked to memory , so observing the scents around us and focusing on those that have positive connotations can bring a sense of peace . Be it the smell of coffee , eucalyptus oil , or vanilla , if a particular scent brings you to a peaceful place or a comforting memory , it can help you feel more centred and present .
Pet owners know the calming effect of gently petting the fur or feathers of a friendly animal . My cats are often the beneficiaries of my attention as I concentrate on their warmth , softness , and the muscles beneath their silky fur .
Grounding exercises reduce anxiety and depression , as well as improve focus and cognitive flexibility . They can improve quality of sleep , reduce chronic pain , and help foster emotional regulation , all of which are important to promote a sense of peace and well-being in later years . Physical limitations do not prevent a person from practising sense foraging . If focus and memory are issues , short sessions may be the best way to begin . With practice , grounding will become easier and more rewarding .
Jane Thrall practises her own grounding techniques on a regular basis , especially while travelling or when routines have been disrupted . Her cats don ’ t seem to mind when she provides some extra sensory stimulation in the form of chin scritches .
SCENT ASSOCIATION
The sense of smell is closely linked to our emotions . You can create a connection between a soothing activity or location and a specific scent . Apply a few drops of essential oil to the inside of your wrist before enjoying a stroll in the forest or on the beach . Take moments to breathe in the fragrance while appreciating your surroundings . In times of stress , you can use the same essential oil to ground yourself and reconnect with nature .
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