Information about Somatic Experiencing® ( SE®) and Peter Levine click here.
Information about NeuroAffetctive Touch® and Aline Lapierre click here.
Grounding yourself can be as simple as noticing how you are in the moment and offer yourself some compassion. Here is a list of grounding exercises:
A very powerful ground exercise involves the senses: Take a deep belly breath to begin.
5 - LOOK: Look around for 5 things that you can see, and say them out loud.
4 - FEEL: Pay attention to your body and think of 4 things that you can feel, and say them out loud.
3 - LISTEN: Listen for 3 things you can hear. Say the three things out loud.
2 - SMELL: Name 2 things you can smell. If you can’t smell anything at the moment or you can’t move, then name your 2 favourite smells.
1 - TASTE: Name 1 thing you can taste. If you can’t taste anything, then say your favourite thing to taste.
If you have trouble doing this on your own, I encourage you to have someone you trust to help you through the exercise.
Mindfulness is a way of dropping out of our busy life, is a deeper level of grounding and is a practice that requires little effort. The very act of paying attention to a task at hand (washing dishes comes to mind) is practicing mindfulness. If your mind wanders (as it is likely to do) gently (without judgement or negative-self talk) redirect your attention back to the task. Practicing with the breath is another way to be mindful and can help with managing uncomfortable (anxiety-provoking) situations or experiences. Here are a few examples:
Meditation, to me, is the deepest level of mindfulness practice. Meditation is not trying to stop your mind from thinking, it is a way to practice and cultivate a sense of presence and being with oneself, in a different way. I am certainly not an expert and rely on teachers in my practice. Here are some links to meditation practices:
Aline Lapierre (co-authored with Laurence Heller):
For First Responders:
Cheryl Regehr and Ted Bober:
As I am also navigating this new "normal" I have found certain things that are helping me.
Know that we are all in this together and if you need more support, please contact me for more information (go to my contact page).