₊ Basic Grounding ₊
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୨ৎ❤ 1. You ❤୨ৎ
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🤍
" You have value,
you have worth,
you are loved. "
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୨ৎ 2. Your Moment ୨ৎ
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ꕥ Awareness ꕥ
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" Your moment to pause. "
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ꕥ Compassion ꕥ
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" Your moment to trust yourself. "
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ꕥ Balance ꕥ
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" Your moment for you. "
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❤ 3. Forgive Yourself ❤
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" Forgiveness starts with you,
understanding that mistakes come from what you don't know,
and you cannot know everything. |
| It's not your fault. |
You did the best you can, learn from your mistakes,
and choose to move on. "
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୨ৎ 4. Sense Your Breath ୨ৎ
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⋆˚✿˖° Safety First ⋆˚✿˖°
"If at any point you feel lightheaded, dizzy, or uncomfortable...
STOP!
... and return to normal breathing.
If you can’t do it safely, don’t do it at all."
⋆˚✿˖° Your well-being is the priority. ⋆˚✿˖° |
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✿ Find Your Center ✿ |
" Stand or sit (safely) with your feet firmly on the ground. Feel your connection to the earth, rooted and steady. "
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✿ Breathe ✿ |
" Inhale slowly through your nose, drawing in breath. Follow your breath as you breathe in. "
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✿ Hold ✿ |
" Hold for a moment, feeling the fullness of your breath. "
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✿ Release ✿ |
" Exhale fully through your mouth, letting go of tension or stray thoughts. Following each breath out. "
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✿ Repeat ✿ |
" Continue, focusing on your breath moving in and out. "
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୨ৎ 5. Sense Your World ୨ৎ
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| 🔍 See 🔍 |
" Look around and find five things you can see. Describe each one in your mind, its color, shape, or anything interesting about it. " |
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| ✋ Touch ✋ |
" Find four things you can touch. Notice how they feel, soft, rough, smooth, or cold. " |
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♬♪♫ Hear ♬♪♫
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" Listen for three different sounds around you. Maybe it’s someone talking, a bird singing, or the hum of a fan. " |
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| 👃 Smell 👃 |
" Take a deep breath and find two things you can smell. If there aren’t any strong scents around, remember a smell you love. " |
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| 👅 Taste 👅 |
" Focus on one thing you can taste, even if it’s just your breath. If you have water or a snack, notice its flavor." |
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୨ৎ 6. Sense Yourself ୨ৎ
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Focus on Your Toes
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" Focus attention on your toes, noticing any sensations. Release tension as you exhale. " |
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Progress Up
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" Gradually shift your focus up each part of your body.
feet, calves, knees, thighs, hips, abdomen, chest, back, arms, hands, neck, and head. "
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Release and Relax
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" Gently release tense muscles as you go. " |
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Whole-Body
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" Inhale deeply, and as you exhale, imagine your breath moving throughout your entire body. " |
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| Acknowledge |
" Take a moment to appreciate yourself. " |
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☷ 🤍 ☷🤍 ☷🤍 ☷
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