Mindfulness weekly idea September 24-30

Dear lovely 35plus community

Happy Tuesday! How are you all doing?

Sorry for being a bit late at posting this.

Today I want to share with you three grounding techniques suggested by therapist Kati Morton. Grounding skills can be extremely helpful in managing overwhelming feelings or intense anxiety. They can also help us to stay in the present when we are drawn to dissociating, spacing out, shutting down, and when we have urges of self-harm.

While trying these techniques out, remember to take slow and deep breaths, observing how the breathing moves through your body. Try to keep your eyes closed or at least softly gaze somewhere.

1. Clap your hands. Feel the sensation of that clap as it moves through your fingertips into your fingers, hands, arms, down your back etc. Notice the tingling sensation this creates, pay attention to how long it lasts. Make sure you wait until the sensation has left before you open your eyes.

2. Stomp your feet. Feel that sensation through your toes, feet, legs, back, etc. Certain areas in our body can be easier to focus on, so picking one thats not so emotionally charged or even attached to your self-injury, if you struggle with that, is best. Make sure you wait until the sensation has left to notice where that feeling travelled in your body and only then you open your eyes.

3. Rub your hands together. Feel the warmth that that builds up. Feel the heath that moves from your hands and maybe goes up your arms. As your hands all are warmed up you can also place them on your legs or your arms and feel that heat sensation move through you. Wait until the sensation has completely gone to regain your focus by opening your eyes

As always, I would love to read your feedback!

Cheers from France

Valeria

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