Mindfulness Tools: Focusing, Grounding and Centering

In today’s chaotic world, living in a grounded and centred state is sometimes difficult to achieve.

Have you experienced moments when your demanding life left you overwhelmed and feeling scattered?  Unable to remove yourself from the situation to gain perspective and compose yourself.  When external factors seem overwhelming?

Setup

These external factors can become internalized and your mind may start to shift into:  I can’t do it, I’ll never get myself together, it’s all out of controlwhen this starts it can be unrelenting and have a paralyzing effect.  Once this thought cycle begins, it is difficult to stop.

Notion

What do you do in those moments of inner madness when you know life must move forward?  Instead of a downward spiral, it’s helpful to have some simple tools to help you gain your balance and come back to your centre.

Strategy

A key can be the mind-body integration… feeling grounded.  Coming from a centred space you are still, calm, focused and aware, no matter what distractions are going on around you.  Some simple strategies:

GROUNDING

Stand with your feet apart.  Visualize your body as a tree, your torso is the trunk and your feet are the roots.  Focus your attention on your centre and scan down your legs until you reach the feet.  Feel the ground under your feet. Feel the strength of your body.

FIVE SENSES

Identify
five things you can See
five things you can Feel
five things you can Hear
five things you can
Smell

Taste sip of water brings awareness to the body

Tool for disassociating, stress or not being present .  Generating awareness of your sensory experience so you feel more grounded and in your body.

MANTRA

A mantra can be an effective tool.  Consider a few affirming phrases to repeat during these times.  Something reassuring and that rings true.  Experiment.  Find the right one for you.  Repeat it often.

It will all get done
This will pass.
Everything is okay
I can manage

MEDITATE

Meditation simply means to be with yourself… no matter where you are at that moment.  Leave the chaos and the distractions of your mind for a few minutes each day and sit in silence.

JUST BE

By centering yourself in times of stress you’ll find your communication and how you relate to others becomes easier, you work more efficiently, and feel an improvement in your physical health.  Experiment with one or all and see what feels right.   Using these tools allows you to create a different way of connecting to yourself and the world around you.


Inspiring Change through Empowerment… bringing balance to the body, mind and spirit

Karen Johnson | 416.732.2661
hello@karenjohnsoninneralchemy.com

Urban Shaman | Energy Medicine Specialist | Somatic Trauma Therapist | Intuitive Energy Healing

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