Mindfulness can offer grounding in times of transition. Mindfulness can be practiced throughout your day or in small bursts. Here are 2 super simple mindfulness exercises for grounding, focus, and calm. They are especially helpful to incorporate into your routine during times of change or simply anytime that you need a little extra tether to the moment.
Sensorial Mindfulness Practice
If you are looking for a practice that can be incorporated into your day without stopping, try this:
at various times tune in to all five of your senses (sound, touch, sight, smell, taste) and note what you are experiencing.
Practiced regularly, this simple exercise has been shown to increase well-being, decrease emotional reactivity, and improve concentration.
Gentle Grounding Meditation
Set a timer for 3 minutes. (Increase as desired.)
Sit in a comfortable position with palms face down on your thighs.
Take 3 deep breaths, extend the inhale and exhale for 4 counts each.
Quiet your breath, taking your time on each inhale and exhale.
Focus on your breath.
If your mind wanders, acknowledge the thoughts for what they are, thinking. It can help to say ‘thinking’ as your return your attention to your breath.
When the timer goes off, take a moment to be still after you’ve turned it off.
Soak up the stillness and congratulate yourself for prioritizing some yummy self-care.