A common concern that has been presenting itself for many of my clients is the anxiety that arises with going outside, into public spaces (i.e. grocery stores, work environments, school settings); as well as the anxiety arising during the holiday season. The common denominator of all these scenarios is most likely the felt sense of fear.
Given what’s happening in the world today, I wouldn’t be surprised if this is the case for many people. With the pandemic still in our midst, the sense of fear and not feeling safe will be felt by many.
The phrase that has been common this past year is “We are in the same storm, but not in the same boat”.
Not only are we dealing with the storm of the pandemic; we are also dealing with the storm occurring internally…the mental storm.
In the midst of the storm, can we remember to anchor ourselves (our boats) and practice grounding so that we are not swept up by the fear.
For when we are in a state of groundedness, we are better able to handle whatever storm arises.
The senses (Touch, Sight, Sound, Smell, Taste) can help to bring us out of our heads (the mental storm), ease the anxiety, and connect us back to this very moment.
Below are some sensory practices to help cultivate groundedness during unsettling times:
SIGHT + SOUND
With SIGHT, we can get grounded by looking at our surrounding while on a walk; or by looking out a window; or by looking around a room.
Noticing the colours, shapes, and textures.
If our mind wanders, coming back to the objects in our room or the surroundings on our walk.
With SOUND, we can ground down by listening to music or nature sounds, getting guided through a meditation, or it can be the sound of our voice singing along to music.
Noticing the tone, vibration, and silence between the sounds
And again, if the mind wanders, gently coming back to the rhythm of the music, the voice that is guiding the meditation, or the chirping of birds outside your window, or whatever sound you’ve been listening to.
One of my favourite grounding practice that incorporates both sound and sight is when going out into nature / going on hikes. I notice a sense of calm activate within me as I look around at the trees, the snow falling, the snow covered ground, the stirring of squirrels and the chirping of birds.
Can’t get outside, bring the outdoors inside. Look at pictures of nature settings, photos of your favourite settings or places you’ve visited. Bring flowers or plants into your home. Or listen to nature sound (birds chirping, flowing streams, ocean waves, rain).
SMELL + TASTE
With SMELL, we can get grounded by diffusing essential oils like lavender, by inhaling the aroma of a cup of tea, or if outside, breathing in the fresh air.
Noticing the scent (perhaps, floral, woodsy, citrusy) and the level of strength/intensity.
If our mind wanders, coming back to the scent of the diffuser, the aroma of the meal we have just prepared, or the crisp scent on our walk.
With TASTE, we can ground down by sipping warm tea, mindfully eating our lunch, or enjoying an afternoon snack.
Noticing the elements of taste (i.e. sweet, sour, salty, bitter, savoury, spiciness); flavours/ingredients.
And again, if the mind wanders, gently returning your attention back to your warm drink or meal.
TOUCH
TOUCH is probably the sense I am most drawn to in times when I am feeling ungrounded and unsettled.
My favourite grounding practice is through meditation. The sense of TOUCH is beautifully in play when I am seated in meditation. Sensing my sit bones connected to the earth. Feeling the stability of the earth supporting me.
This sense of stability and groundedness can also be experienced in yoga postures; such as, when standing in Tadasana (Mountain Pose) or firmly rooted down in Balasana (Child’s pose).
Or when you’re out on a walk or while walking in the grocery store; or when walking to your office desk or walking through the halls at your school (once the shutdown ends of course).
Noticing the texture, temperature and pressure.
If you get lost in thought, bring your attention back to the soles of your feet on the earth while you stand, or your feet lifting and then pressing down as you walk. Or bring your awareness to your hands touching an object close by. Or the sense of touch while seated in a chair.
May this be a gentle reminder to root down during unsettling times.
May you remember to be kind to yourself.
*Please remember, if someone is dealing with a mental health concern (depression, anxiety, trauma, stress, etc) and are keeping themselves busy to cope or avoid difficult feelings, they may want to speak with a qualified therapist. Please reach out to a qualified mental health professional in your area (i.e. registered social worker, registered psychotherapist, registered psychologist) if this refers for you.*