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How to ground yourself before a session
Simple techniques to stay present.
Physical Grounding Techniques
- 5-4-3-2-1 Senses Exercise - Noticing 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste.
- Holding a grounding object - Smooth stone, soft fabric, weighted item, or anything with a comforting texture.
- Pressing your feet into the floor - Notice the pressure and feel the stability it provides.
- Using temperature changes - Hold something cold or warm, or splash your face with water to anchor yourself in the moment.
Breathing and Body Awareness
- Box breathing - Inhale for 4 seconds, hold for 4, exhale for 4, hold for 4. Repeat as needed to regulate your breath.
- Progressive muscle relaxation - Slowly tense and release different muscle groups in your body.
- Body scan check-in - Gently notice any areas of tension and take slow, deep breaths to release them.
Mental and Emotional Anchors
- Repeating a grounding phrase - e.g., “I am safe, I am present.”
- Visualizing a safe place - Imagine a calming location with rich sensory details to help you feel at ease.
- Using a self-soothing gesture - Place a hand on your heart, rub your palms together, or try another comforting motion.
- Listening to a calming song or sound - Ocean waves, white noise, or nature sounds can support relaxation.
Preparing Emotionally for the Session
- Checking in with your current emotions - Name how you feel without judgment.
- Setting an intention for the session - Remind yourself why you're doing this work and what you hope to gain.
- Acknowledging worries and setting them aside - Imagine placing them in a ‘container’ you can return to later if needed.