In an effort to begin the week in a present and connected state, let’s look at what it means to become centered and/or grounded. I was inspired in an expressive arts course today to dive into the differences between the two practices. For me, learning includes writing things down in ways that resonate, so here we go!
Centering. The first thing that pops into my mind is centering within a yoga class. Typically, this is done at the beginning of class. You might be lying on your mat, a bolster propped up behind your knees, eyes closed. Your yoga instructor might guide you to notice your breath, to slow it down, and to find some release of energy. There might be acknowledgement that you are exactly where you need to be. Centering, whether it’s on your mat or a moment of your day, is about our cognitive and physical states of mind. This is where we feel like ourselves. Where we are connected and present. We notice and feel more of what’s going on around us. We strengthen our ability to “check-in” with ourselves in calm and peaceful ways.
Grounding. Some might connect this practice to the energy around us. It’s a deeper level of knowing within ourselves. While centering allows us to feel and notice more, grounding allows us to be content with that knowing and with who we are. We feel sure and confident. We can connect our internal world with what’s going on around us. Grounding supports us when life feels chaotic or unbalanced. It also looks at a respectful and mindful relationship with nature.
This all sounds lovely, but how do we actually apply this into our busy lives? I know I’m sitting in front of my laptop with a lukewarm coffee, wet clothes waiting to be dried, dishes needing to be washed, and yard work to be completed (and yet, I choose to procrastinate from household chores in favor of expressive art distractions!) Here are a few short and sweet centering and grounding practices that might be helpful:
Centering Ideas (that don’t take an hour, a babysitter, and a whole lot of thought):
- Breathe in for a count (3-5), breathe out for a longer count (6-10).
- Write down three things you are grateful for (it can be as simple as I am grateful for my egg breakfast this morning).
- Notice the senses in your body (i.e.: feel, taste, smell, hear, see). Is there a felt sense within your body you can notice (i.e.: butterflies, heart beat)?
- Place both hands over your heart and mindfully repeat a self-compassionate statement (“I am okay” or “I am cool, calm, and collected”.
Grounding Ideas:
- Embrace nature by walking barefoot or touching the earth in some way.
- Sit in a chair and place your feet on the ground. Tense through the thighs as you press your feet into the ground – breathe in with the tension. Breathe out, and allow your thighs and feet to soften, and wiggle your toes. Repeat three times.
- Stand up straight and notice the muscles engaged throughout your body. Inhale as you lift your heels up, exhale as you drop your heels to the ground. Repeat three times.
- Wear something or keep something on your person that gives you a sense of strength and confidence (i.e.: green sparkly earrings, a stone in your pocket, a love note from yourself).
