Mithra Trust
Grounding
Tools
Tools and activities that help a person re-engage in the present experience.
Grounding tools and activities help a person re-engage in the present experience. These can be sensory – such as feeling the texture of an object, noticing the smells in the physical space, or listening to something, etc.
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You can practise any of the following grounding activities, or a combination, as per what works for you:
1
Breathe in for 4 counts, hold for 7 counts, breathe out for 8 counts.
2
Breathe in for 4 counts, hold for 4 counts, breathe out for 4 counts.
3
Based on Jin Shin Jyutsu. Hold each finger for 1-2 minutes and hold the centre of your palm for 2 minutes.
4
Clench and unclench your fists for 10 counts each.
5
Curl and uncurl your toes for 10 counts each.
6
“5-4-3-2-1.” List five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste in your immediate environment.
7
Feel the sensation of water (hot/cold) on different parts of your body.
8
Shake different parts of your body; jump around.
9
Drink a hot or cold beverage.