Gentle Grounding

Follow 0 fans

Bend Health

5:03

0 Views

 Become A Better Singer In Only 30 Days, With Easy Video Lessons!

Welcome to Bend. We're going to do a grounding exercise together

Life can get stressful for all of us sometimes
Maybe you've had a tough day or you're feeling overwhelmed
Or maybe you just want to take some time to calm down and relax
For these few minutes, we'll work on letting go of worries about the past or future
Together we'll focus on being right here, rooting ourselves in the present moment

Find a comfortable, quiet place without distractions. Make sure your feet are touching the ground
You can choose to sit or stand. Whatever feels best for you right now
Close your eyes and start by checking in with yourself
Honor and validate any thoughts or emotions. Are you feeling any tension or stress in your body?
Take a deep breath in.  And let it out
Let's begin to release the responsibilities of the day and any stress you may be carrying for just a moment

Now whether you're standing or sitting, lift your right foot up and hold
Put it down and smush it into the ground
Lift your left foot up and hold.  Put it down and smush it
Wiggle your toes. Now push your feet into the ground, pushing your stress away
Feel the stillness and feel the security of the ground under your feet
It will not move. You have control right now, in this moment

Let's do self-reflection. How is your breathing right now? Is it heavy, smooth, slow or fast?
Slow down your fight or flight response by taking deep breaths from your belly

Inhale from your belly and hold for 2 breaths and then fully release the air in your body
Now let's do it again and hold for 3 counts
Inhale from your belly and hold for 3 breaths and then fully exhale
Gently drop your neck a bit, swing it slowly from side to side

Now let's breathe a few more times together
Breathe in, hold for 3 seconds, and exhale from the belly
Now drop your neck and swing it from side to side and move it slowly
Do it one more time, this time for 4 seconds
Breathe in deeply, hold for 4 seconds. And exhale from the belly

Do you feel a shift in your body?
Are you experiencing more calm?
Did your stress level drop?
If so, congrats!

Now we are going to affirm you. What do you want to bring to this day?
Either out loud or in your mind, try repeating these statements after me. Try to really own them for yourself

I am centered
I am energized
I am enough
I am balanced
I am in control
I am resilient

Think about a time in your life that was challenging and you overcame
You were strong enough to see it through
Hold that energy of when you were resilient
When you're ready, go ahead and open your eyes. Take one final deep breath in and let it all out

I hope you're feeling calm, in control, and ready for your day! You've got this!

For more pediatric mental health resources and tools, visit BendHealth.com

 The easy, fast & fun way to learn how to sing: 30DaySinger.com