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Grounding Mindfulness

Grounding and mindfulness techniques help people stay present when feeling stressed or reminded of trauma. Mindfulness involves focusing on the current moment with acceptance, while grounding helps when the mind returns to a traumatic place. Trauma impacts the body and brain, sometimes causing disruptive responses like feeling flooded with memories or emotions. Practicing grounding and mindfulness can help regain a sense of safety and control by staying focused on the present. Examples of grounding include describing one's environment, carrying a grounding object, stretching, and deep breathing.

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Sam Lalparlien
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74 views

Grounding Mindfulness

Grounding and mindfulness techniques help people stay present when feeling stressed or reminded of trauma. Mindfulness involves focusing on the current moment with acceptance, while grounding helps when the mind returns to a traumatic place. Trauma impacts the body and brain, sometimes causing disruptive responses like feeling flooded with memories or emotions. Practicing grounding and mindfulness can help regain a sense of safety and control by staying focused on the present. Examples of grounding include describing one's environment, carrying a grounding object, stretching, and deep breathing.

Uploaded by

Sam Lalparlien
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Trauma Awareness & Resilience

Training Institute for Youth Workers

GROUNDING & MINDFULNESS

What is “grounding” and “mindfulness”?

Mindfulness is a mental state achieved by focusing one's awareness on the present moment, while calmly
acknowledging and accepting one's feelings, thoughts, and bodily sensations. Grounding techniques help you to
stay “in the moment” when your mind and body are returning to a place of trauma or stress.

Why practice grounding and mindfulness?

Trauma impacts our body and brain. When reminded of trauma, people respond in different ways. Some feel
“flooded” with memories, or emotions like fear, sadness, or anger. Others “check out” emotionally, feel numb, or
disconnected from what’s happening around them. Often, people have bodily sensations, like their heart racing,
sweating, sudden pain or aching, or shortness of breath. These are normal responses to surviving trauma, but they
can be disruptive and upsetting. Practicing mindfulness and grounding techniques can help you to stay in the
“here and now” and regain a feeling of safety and control.

EXAMPLES OF GROUNDING TECHNIQUES

Mental grounding Physical grounding

 Describe your environment in detail, using  Touch various objects around you: a pen,
all of your senses. Describe objects, sounds, keys, your clothing, a table, a wall. Notice
textures, colors, smells, shapes, numbers, and textures, colors, materials, weight, temperature.
temperature.
 Dig your heels into the floor. Remind
yourself that you are connected to the ground.
 Play a categories game. Try to think of “TV
shows”, “songs”, “ice cream flavors”…
 Carry a grounding object in your pocket - a
small object (stone, ring, coin, piece of cloth,
 Say a safety or coping statement. “My name
beads, etc) that you can touch or hold.
is ________; I am safe right now; I am in the
present, not the past; this feeling will pass”
 Stretch. Extend your fingers, arms, or legs as
far as you can; roll your head around gently.
 Say kind statements, as if you were talking to
your best friend. For example, “You are a good
 Clench and release your fists.
person going through a hard time. You’ll get
through this.”
 Eat or drink something. Describe the flavors
or notice the temperature in detail.
 Remember the words to an inspiring song,
quote, prayer, or poem.
 Focus on your breathing, noticing each inhale
and exhale. Take deep “belly breaths”
 Visualize a place that is calming and safe.

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