Hi ,
As a culture, we tend to live in our heads and it’s very easy to be disconnected from our bodies. Many people who overeat and/or suffer from anxiety are not grounded in their bodies and tend to eat or binge as a way to dissociate and numb themselves. If you are feeling distanced from your body, here are some tips on how to be present, re-center
yourself, and nurture your emotional well-being.
This is especially important during this time of Covid, as anxiety and depression are at an all-time high.
Note: Everybody is different and you may need to experiment to find the ones the work best for you.
The most important factor in making grounding skills effective is to practice them every day so that when you do begin to dissociate, you’re well practiced in how to reground yourself.
HOW TO PRACTICE GROUNDING
1. Be willing to feel all of your emotions, even the ones that make you feel uncomfortable.
2. Learn to recognize what triggers you to emotionally dissociate.
3. Practice 1-3 daily habits that ground you into your body.
10 Daily Grounding Practices
- Keep a daily journal. This is a place to pour out your uncomfortable emotions. It’s a safe space where you can be completely uncensored. Try Julia Cameron’s Morning Pages where you just free write whatever pops into your mind for 10 minutes a day.
- Create a meditation space with a mini altar. Place objects that have great personal meaning to you on your alter. This can even be a small corner of a room or a small table area. Pray, breathe, and /or meditate in this space daily.
- Practice a breathing technique like the one in this video. This helps you to inhabit your body and connect with your true essence.
- Go for a daily mindfulness walk. Notice your feet on the ground, how your body feels and moves, take in the sights, sounds, and colors, and smell the fragrances around you.
- Chant mantras. Here are a few of my favorites on YouTube: Govinda Hari Hari,Nam Myaho Renge
Kyo, Sa Ta Na Ma
- Dance, exercise, or do yoga for 20 to 30 minutes. Chant mantras or
repeat affirmations while you dance. I get up from my desk and dance throughout the day. It really helps to keep me alert and energized.
- Do a 5 minute body scan. This helps to helps you to connect with your body and find areas of tension.
- Practice Affirmations: Here is a sample from my Affirmations for Weight Loss Audio Program.
- Do mirror work: Look
into a mirror and say, "I love you. May you be happy and healthy. May you be free of overeating today.”
- Spend 30 to 60 minutes a day cultivating joy. Do something fun and playful, or practice a hobby like painting, gardening, playing music, etc.
- Here is a video on how to reset and massage your vagus nerve. Massaging the vagal nerve fibers, which run from the brain to the abdomen, can reduce anxiety, and help regulate the nervous system, which helps the body
relax.
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