In the wellness world, we often hear about ways to calm your nervous system and reduce anxiety, but not very many people are talking about ways to ‘come into’ or ground in the present moment and its importance. We’re often searching for safety and security, but it can be challenging in those heightened states of stress and more difficult than we think.

Reasons why being in the present can be difficult

If you identify with any of the following, you yourself may struggle with being in the present moment and feeling safe and grounded: 

  • Experienced pain and trauma in childhood or adulthood
  • Numb through substances (alcohol, food, media)
  • Identify as an empath and feel sensitive to your environment 
  • Easily triggered by others 
  • Feel like your stress and anxiety is uncontrollable

Any of those sound familiar? I know the feeling. Oftentimes, women grow up in environments that are not the most supportive, leaving them feeling sensitive, stressed, and despite being high-achievers, living in the present is still a struggle. 

Here are 4 grounding exercises to get you into the present feeling safe

1. Take 10 slow breaths

As you inhale and exhale, count to yourself the number of breaths you are on. Feel your body relax deeper with each breath you take. 

2. Notice your body and physical sensations in the moment

Feel your body against the surface (a chair, bed, or couch), notice the temperature, any noises you may be hearing, and observe any thoughts that may be passing through. 

3. Get outside and ground yourself 

Go outside with bare feet and ground into the Earth. Notice the temperature and noises you may be hearing. Expressing gratitude for the day and nature is also great when outside. 

4. Run cold water over your hands noticing how it makes you feel 

This is great for calming anxiety and is really tangible. At the sink turn on cold water and let it run on your hands as you take deep breaths. Notice how it makes your body feel when you pause and relax into the moment. 

What’s next ?

All four of these grounding exercises are easy and are great when you are feeling anxious, stressed, or need help to come back ‘into’ your body (aka ground). 

If you identify with any of the reasons why being present is challenging, or are wanting support around how to be more present and improve your personal relationship with the way you connect with the present moment, book a clarity call with me to find out how I can support you further in your journey. 

As always, thank you for saving room for me in your inbox and I look forward to connecting with you further. If you don’t already, follow me on Instagram where I share posts about all things psychology, self-care, and neuroscience. 

Sending love and wellbeing your way!

Lisa 🧠

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