Grounding into the Present Moment: A Somatic Mindfulness Exercise

Introduction:

This exercise combines the principles of somatic awareness and mindfulness to help you ground yourself in the present moment and connect with your body. It's especially helpful when you feel scattered, anxious, or disconnected.

Exercise:

1. Find a Comfortable Position: You can do this exercise sitting or lying down. If sitting, feel your feet flat on the floor and your sit bones in the chair. If lying down, notice the support of the surface beneath you.

2. Breathe: Take a few slow, deep breaths. Notice the rise and fall of your chest or belly. There's no need to change your breath, simply observe it.

3. Body Scan: Gently bring your attention to your body. Starting with your feet, notice any sensations – pressure, temperature, tingling. Slowly move your awareness up your body, paying attention to each part: legs, pelvis, abdomen, chest, back, shoulders, arms, hands, neck, head, and face.

4. Grounding: Imagine roots extending from the soles of your feet or your sit bones, reaching down into the earth. Feel a sense of connection and stability. Visualize these roots going all the way down to the center of the earth.

5. Sensory Awareness: Now, expand your awareness to include your senses. Notice what you can hear, smell, and see. What is the temperature in the room? Really notice the sensations.

6. Thoughts and Feelings: As you notice sensations, if any thoughts or feelings arise, acknowledge them without judgment. Imagine them as clouds passing by in the sky or leaves floating down a stream. Let them come and go, without getting carried away by them.

7. Return to the Body: Gently bring your attention back to your body and your breath. Feel the support beneath you and the grounding connection.

8. Integration: Take a few more deep breaths. When you're ready, slowly open your eyes and bring this grounded, present awareness with you as you move through your day.

Conclusion:

This exercise can be practiced anytime you need to reconnect with your body and find your center. It helps to integrate mindfulness with the wisdom of the body, allowing you to experience the present moment more fully. Remember that you may experience discomfort or a lot of feelings in this exercise. This is ok. Your body is releasing emotion. Take it slow and take breaks if needed.