Grounding Techniques

Let these 3 simple techniques help you to feel calm and grounded

spiritual coach for women

5-4-3-2-1 Exercise


Begin by noticing 5 things you can SEE. Details such as the sun reflecting off a surface, a shadow on the wall, an object…


Then notice 4 things you can FEEL. Perhaps become aware of feeling your feet on the floor, your clothes against your skin, pick an object up to feel it…


Next, identify 3 things you can HEAR. Is there a ticking clock, passing traffic, building work noise or birdsong?


Move onto 2 things you can SMELL. Perhaps you can smell a candle, some cooking, flowers, an air freshener.


Finally, 1 thing you can TASTE. If you have a snack or chewing gum, engage in the flavours. Take a sip of water. Pay attention to it. Or if you don't have any food or drink to hand, just focus on any tastes and sensations in your mouth.

Left to Right Exercise


Find an object such as a water bottle or phone and hold it in your left hand.


Sitting or standing, keep your left hand on your left and bring your right hand across to take the item into you right hand.


Pass the item mindfully back across to your right side, sweeping across the front of your body as you do so.


Then continue to pass the item back and forth across your body from left to right until you feel grounded again.


By doing this, both left and right hemispheres of the brain (the emotional and the logical) are being engaged and this helps restore calm.

spiritual coach for women
spiritual coach for women

Body Awareness Exercise

Be sure to un-hunch your body and sit up straight to be able to have control of your posture and breathing. Place your feet flat on the floor.


Take 4 long, deep breaths right into your belly. In and out for 4. Place a hand on your belly as it helps to know when you’ve breathed into your belly (rather than your chest). Inhale through the nose and exhale through the mouth.


Now notice if your tongue is pressed against the roof of your mouth. This holds tension. Release it to sit gently in your mouth.


Move your toes by curling and releasing them. Repeat 4 times. Then stamp your feet on the ground for 4 seconds. Pay attention to the sensations in your feet and legs.


Clench your hands into fists tightly then release. Repeat 4 times.


Press your palms together hard as you can for 4 seconds then release the tension and rub them together quickly for 4 seconds to feel the warmth. Notice the sensations in your hands and arms.


Stretch your arms up in the air until your hands are above your head. Count to 4 then bring your arms to your sides to relax.


Finally take 4 more deep breaths to complete the body awareness exercise and feel calmer and grounded.