Allison Jaunzems

The Multidimensional Therapist

Let’s talk about Grounding: What it is, the Benefits, and some Techniques

• • •

Grounding is something that I’ve been asked a lot about lately so I figured it was time to write about it. First I’ll briefly talk about grounding basics and benefits, then I’ll follow it up with a few different types of exercises that you can get started with.

In many Eastern traditions, grounding has a lot to do with focussing, centering oneself, and assisting with being authentic in self- expression and behaviour. It’s an important first step in beginning a meditation or prayer, and to start a process of self discovery and enlightenment (Verhoeven,2023).

In many metaphysical realms grounding can be thought of as synonymous with protection. This can be in the form of energy protection, cleaning and purifying all aspects of the self and dwellings or spaces.

In counselling, grounding typically has something to do with bringing oneself to a state of emotional and physical regulation. Clients are encouraged to use some form of grounding to self-soothe, calm anxiety, and in more severe cases, deal with panic attacks.

Although there may be slightly differing views on what grounding is, there seems to be an overall consensus that grounding is important for well-being. Having some kind of ritual or practice that slows us down, and brings us to the present moment can provide many mental, physical, emotional, and spiritual benefits.

Grounding can calm both the mind and body, it can provide self awareness and insight, and bring on or enhance feelings of relaxation, provide a sense of purpose, and a general feeling of overall well-being. It’s a mindful activity because it takes a reasonable amount of thought followed by discipline, commitment, and action (Hynes, 2024; Verhoeven, 2023)

In counselling, the act of shifting focus through grounding practices can be a beneficial intervention. It can help with anxiety, anger, depression, and many other emotional, and mental states of being because it interferes with patterns generating the fight, flight, and freeze responses. Thereby calming down the nervous system (Hynes, 2024). In a nutshell 😏

There are many types of grounding exercises you can try to get started. The main thing is whatever practice you choose make sure it resonates with you, is easy, doable, and sustainable long term. Chances are you already have some well established grounding exercises you’re naturally doing and maybe haven’t considered.

All you have to do is take some time to ask yourself: How did I get through that terrible dinner party? That embarrassing cringe worthy moment? That awful, or incredibly heartbreaking experience?

Once you’ve thought about these past events, look for parallels. Similarities in how you coped with a few really difficult things. Also think about how you were able to focus when you needed to, despite having multiple emotional or mental distractions. If this doesn’t bring forth some ideas then check out my list below to get started 😉

Visualization: This first technique was shared with me by a friend. Close your eyes and visualize a large blanket in the shape of a cloak with a hood. How much of your body does it cover? Imagine what colour it is. Does it have designs on it? Are there sequins? Patterns? Does it have a tie or a zipper? Is it a wrap around? How heavy is it? Visualize everything about this cloak or blanket, and imagine yourself stepping into it and wrapping it around your body like soft impenetrable, weighted armour. Both protecting you, and keeping your feet planted firmly on the ground. There are many other visualizations you can do to. Get creative, you can visualize anything you want to. The idea here is that you’re connected to the earth, and feel protected and a sense of calm.
A Physical item: Sometimes the use of an item you’ve picked for the purpose of grounding (and reminding yourself to ground) can really help ease the mind, body, and emotions. This could be something you can touch, hold in your hands, or wear on your body. Some people will use rocks, worry stones, crystals, or other objects like jewelry. Often times all it takes to remind us to slow down and take a breath is to connect to something physical. Try rubbing a palm or worry stone, repeatedly turning a bracelet around your wrist, or twisting a pendant on a necklace to the rhythm of each breath you take in and out.
Touch: Often the act of touching your body can bring about a sense of calmness and ease. This technique can be extremely grounding because it involves both the feeling of touch and being touched. Sometimes rubbing your hands firmly up and down your arms can help slow down your thoughts and regulate your breathing, thereby beginning the process of regulating emotions.

These are just a few techniques to get you started on your own practice. Choose something from the suggestions above, or better yet– take some time to think about how grounding can benefit you, what you need from this type of practice, and what you may already be doing to ground yourself, then make up your own ritual. Once you’ve found something that resonates, look for ways to introduce it into your daily routine.

Whatever grounding technique you decide will be helpful, it becomes a personal call to action on behalf of taking care of your overall well-being, and making the changes in your life you’ve so desperately wanted to see.

It doesn’t have to be a grand gesture. There’s literally as many different techniques for grounding as you can creatively come up with. Put your own spin on it. 🫶

References:

https://www.instagram.com/allisonjaunzems/p/CqjjQbVpJpN/

Hynes, C. (2024) https://catherinehynes.net/help-with/learning-new-skills/grounding/#:~:text=If%20your%20frontal%20lobes%20are,and%20safer%20in%20the%20present.

Verhoeven, M. (2023) As cited in: https://www.drbu.edu/news/grounding-centering-expanding/