Thoughts from a Therapist: Find Your Ground

I am one of several therapists at the Wendt Center trained in body-oriented psychotherapy, and I wanted to share three simple exercises you can do at home by yourself to tune into your body and hopefully release some negative emotional energy trapped inside of you.

 

The body plays an essential role in healing from trauma. Often, it is the body, not the mind, that holds traumatic memories. Attending and “listening” to the body is essential for healing. Through the body, you can activate your mind’s innate ability to heal. There are many important parts to the process of healing from trauma. One such aspect we call “grounding” or finding ways to be more present in the current moment.

 

The three exercises below are designed to help you ground yourself more fully in the here and now–this is often a first step in releasing trauma energy and moving toward a place of greater well being. 

With gentle gaze, use your eyes to observe your surroundings. What do you see? What stands out to you?

 

Can you name five things that you see?

 

If you can do so comfortably and with feelings of safety, close your eyes and use your ears to listen. Can you name four things that you hear?

 

Next, pay attention to your body. What does it feel like to occupy the physical space you are in right now? What does it feel like to occupy your body in this moment? Can you name three sensations you are feeling?

 

Inhale gently through your nose and focus on your sense of smell. Can you name two things that you smell?

 

Hone in on your sense of taste. What can you taste? It may be your most recent meal or your toothpaste or maybe even the air around you has a taste to it.

 

Finally, take a deep breath and honor your body and your ability to perceive your present moment in all these different ways.

---

2. Connect to the ground.

If you can do so comfortably, safely, and appropriately, you may remove your shoes for this exercise.

Depending on your comfort level and ability, begin this exercise by either standing, sitting, or lying down. Whatever part of your body is in contact with the ground, whether that’s the bottoms of your feet or your entire back, try to press as much of those body parts against the ground as possible.

Close your eyes and focus your mind on your connection to the ground. How does the ground feel beneath you? How do you feel on top of the ground? Take a moment to attune yourself to these sensations.

Next, imagine tree roots growing into the ground from your feet, or your back if lying down. By growing these roots, you are connecting more deeply and fully to the ground. Allow these roots to grow as deep and wide as they can. Imagine these roots however you’d like, but remember they are strong and will keep even the strongest wind from knocking you over. Imagine yourself as a tree, strong and stable, pulling nutrients from the earth.

When ready, return to yourself as a human being, but keep the sense of stability, connection, and nourishment.

---

3. Connect to the journey of your breath.

Stand, sit, or lie down comfortably. Take a nice deep inhale through your nose and cherish the sensation of air filling your lungs. Exhale slowly.

Next, inhale again and imagine your breath as light, or warmth, (or something comforting to you, that you would like to allow into your body.) While inhaling, imagine the light traveling to your chest. Imagine it moving down to your stomach. Imagine it journeying around to your tailbone and allow the light to settle there.

On the exhale, imagine your breath rising up your spine and pulling any tension or discomfort along with it. Imagine your breath passing over the crown of your head, and out your mouth.

Repeat this entire process at least three times or as many as you’d like.

---

Thank you for allowing me to share these exercises with you. I hope you find these of value in your healing journey.