Step 1: Find a Quiet Space
Begin by finding a quiet and comfortable space where you can focus without distractions.
Step 2: Sit Comfortably
Sit in a comfortable position with your feet flat on the ground and your hands resting on your lap.
Step 3: Take Deep Breaths
Close your eyes and take a few deep breaths. Inhale slowly through your nose, hold for a
moment, and exhale through your mouth.
Step 4: Mindful Awareness
Focus your attention on the sensations in your body. Notice the feeling of the chair or cushion supporting you.
Step 5: Scan Your Body
Starting from your toes, gradually scan your body upward. Pay attention to any areas of tension or discomfort. As you identify them, imagine releasing that tension.
Step 6: Grounding Through Senses
Engage your senses. Listen to the sounds around you, feel the temperature in the room, and notice any scents. This helps you connect with the present moment.
Step 7: Visualize Roots
Imagine roots growing from the soles of your feet into the earth. Picture these roots grounding you and providing stability.
Step 8: Affirmation
Repeat a grounding affirmation, such as, "I am safe, I am grounded, and I am in the present moment."
Step 9: Return to Breath
Take a few more deep breaths, focusing on the rise and fall of your chest. Feel the connection between your breath and the present moment.
Step 10: Gradual Reconnection
When you're ready, slowly open your eyes and take a moment to adjust to your surroundings.
This grounding exercise can help members reconnect with the present, reduce anxiety, and find a sense of calm.
Step 1: Find a Quiet Space
