Discovering the Here and Now: Mindfulness and Grounding Techniques

- Pavana

Intern and Trainee (Feb 23 - Aug 23 )

I will be honest, it’s easier said than done. It is definitely hard to remain mindful and grounded even in extremely taxing situations. This is exactly why it’s necessary to address this, spread awareness, and together come up with ways to cope with the stress that daily life and sudden circumstances bring to us. But first, we need to clearly get to know what mindfulness and being grounded mean to be able to achieve them. We know they’re optimal solutions, but for what reason?

What is mindfulness?

Mindfulness is the mental state one cultivates by keeping their attention on the present moment and consciously observing and embracing their feelings, thoughts, and physical sensations. Being genuinely present, aware of where we are and what we are doing, and not unduly responsive or overburdened by what is happening in our surroundings is an essential human ability characterized by mindfulness.

What does it mean to be grounded?

Grounding is a collection of easy practices and techniques that might help you disengage from emotional distress, extremely negative emotions, and unwanted ruminations. It is a method of distracting oneself by trying and focusing on something other than the painful feelings one is experiencing.

Whether you are having a difficult day or experiencing an abundance of stress, overwhelming emotions, and/or severe crippling anxiety, one self-soothing technique to use is grounding. It is a practice that helps you to stay in the moment and reorient yourself to reality and the present moment.

Ways to practice mindfulness and grounding

There are no set rules as to how it should be practiced but some examples of the techniques that can be done and are known to help widely are:

1. Moving your body around, exercising

2. Taking a walk outside to get a breath of fresh air

3. Focus on your breathing, meditation

4. Feel things around you to become aware of your surroundings

5. Tap yourself or firmly step on the ground to bring yourself back to reality if you catch yourself zoning out or feeling nervous

6. Mindful eating

7. Building awareness of yourself and what’s around you

8. Practicing gratitude, journaling

9. Check in with your feelings, check your posture

10. Being mindful while doing daily chores like brushing, showering

11. Counting numbers to calm yourself

12. Listen to soothing music and try to actively pay more attention to what’s happening at the moment

How can we achieve the results we want from these techniques of mindfulness and grounding?

These techniques can be very helpful for the betterment of one’s personal and professional daily lives if we practice them well consistently. There are many myths surrounding mindfulness and grounding methods, some of which are that it is only all about meditation or that it has to be achieved in one way for everyone to get the results. These are not true, there are a variety of techniques that can be incorporated into our daily lives to get the results and they can be a combination of different approaches for different people. It’s not a one size fits all type of situation. While meditation can work for one person, for another it could be something totally different like cooking to relax, painting, or just sitting with one’s feelings and themself, etc.

Things to remember:

• Setting goals that are achievable and doable in the time that we allot for them.

• Starting off easy by breaking a big task into smaller steps so that the goals don’t feel overwhelming or like a burden. This also helps keep the motivation alive.

• Make time in your schedule for your hobbies or recreational activities that make you happy and help you cool off.

• Consistency is key. Remember to take it easy on yourself and make self-care a priority. This promotes longevity and overall health.

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What are the benefits of mindfulness and grounding?

There are many benefits of mindfulness proven scientifically through research. Some of them are

• It reduces negative thinking and rumination

• Helps relieve symptoms of anxiety, depression, and stress

• Keeps you calm and think with a clear mind

• Increases concentration, focus, and attention span

• Increases memory power

• More room for rational thinking

• Healthier coping mechanisms

• Improvement in emotional regulation

• Better security in relationships