“Mindfulness & Grounding” is a very different concept than “Meditation”

• “Meditation” asks you to empty your mind. If you’ve been traumatized, meditation can invite space for images of the trauma event or fears of the future. Trying to relax in this way can sometimes trigger a panic attack in traumatized people.
• In contrast: With “Mindfulness & Grounding” we are focusing on the “present”. It is about helping you to reclaim safety in your body in the here and now by activating your body’s best tools for calming down.  

Physical Grounding

• Run cool or warm water over your hands.
• Grab tightly onto your chair as hard as you can.
• Touch various objects around you: a pen, keys, your clothing, the table, the walls. Notice textures, colors, materials, weight, temperature. Compare objects you touch: Is one colder? Lighter?
• Dip your heels into the floor— literally “grounding” them! Notice the tension centered in your heels as you do this. Remind yourself that you are connected to the ground.
• Carry a ground object in your pocket—a small object (a small rock, clay, ring, piece of cloth or yarn) that you can touch whenever you feel triggered.
• Jump up and down.
• Notice your body: The weight of your body in the chair; wiggling your toes in your socks; the feel of your back against the chair. You are connected to the world.
• Stretch. Extend your fingers, arms or legs as far as you can; roll your head around.
• Walk slowly, noticing each footstep, saying “left,” “right” with each step.
• Eat something. Describe the flavors in detail to yourself.
• Focus on your breathing. Noticing each inhale and exhale. Repeat a pleasant word to yourself on each inhale (for example, a favorite, color or a soothing word such as “safe” or “easy”).

“5-Senses Grounding”  

Cross your arms & legs. Close eyes (if you are comfortable to do so).  

Take 3 deep belly breaths (this is very important, since it stimulates your ”vagus nerve” and begins a physiological relaxation process).  

• 1st Name 5 things you can feel (it’s also very important to use actual words-out loud- or in your head while you do this-   For example: I feel my feet in my shoes on the ground. or I feel my hand on the chair)   
• Next, Name 5 things you can hear (it may take a while to find 5 distinct sounds, searching is the important thing, if you can’t find 5 different sounds, maybe you will have to go back and identify two tones within one “sound”-for instance: “The fan is humming- there is a high pitched sound alternating with a low pitched sound.” that counts for two)
• What can you smell?
• What do you taste?
• Describe 5 things you see (start with an item close up, then move to things farther away, so that by #5 you are scanning about the room for an item to describe. Use color, shape, and texture to describe the items. Don’t use terms that tell you what these items mean to you. For example “I see my phone, is white and pink, and it has a large black square in the middle with numbers counting down.” Not “I see my phone, I like my phone, but it is telling me that I am running out of time.”)