Grounding Exercise

This grounding exercise is really helpful if you’re anxious or feeling overwhelmed by life. It can be used to keep you alert, to return to the present after some fantasy or imaging, or as a way of dealing with negative experiences.

Sit upright in a supportive chair, and take a few deep breaths.

  • Become aware of the soles of your feet in contact with the floor.
  • Guide your attention to the chair, feel it touching your body.
  • Tell yourself, ‘I am safe, and no harm is happening to me’.
  • Become aware of what you hear around you, continuing to feel your feet in contact with the floor.
  • Become aware of what you see around you that is pleasant and interesting.
  • Remind yourself that you are safe, and stay aware of your feet on the ground.

Now, move your focus to what is happening in your body. Remain aware of your feet on the ground, and remind yourself that you are safe.

  • Become aware of any tension in your body.
  • Become aware of any emotions related to that tension.
  • Still feel the soles of your feet on the ground, remember you are safe.

Finally, move your awareness to the most relaxed place in your body and remain in your chair for as long as you need. You then might like to move into a more comfortable place and listen to some relaxing music.

Note: Breathing apps can also be helpful, see here.

Sonnet 27 (William Shakespeare)

Weary with toil, I haste me to my bed,
The dear repose for limbs with travel tired;
But then begins a journey in my head,
To work my mind, when body’s work’s expired:
For then my thoughts (from far where I abide)
Intend a zealous pilgrimage to thee,
And keep my drooping eyelids open wide,
Looking on darkness which the blind do see:
Save that my soul’s imaginary sight
Presents thy shadow to my sightless view,
Which, like a jewel hung in ghastly night,
Makes black night beauteous and her old face new.
Lo, thus, by day my limbs, by night my mind,
For thee, and for myself, no quiet find.

William Shakespeare (1564-1616)

Apocalypse (Jack Hertz)

Jack Hertz has been composing and recording for more than thirty years. He’s fascinated by all aspects of creating sound, from the earliest instruments to the present day hardware and software innovations. I’ve been listening to his albums for many years now, and one of his albums (released in two versions) features one of my photos (see note below).

His January 2021 album Apocalypse: Lifting of the Veil is one of my favourites of the year, comprising eight imaginative soundscapes. You can see all my favourite albums of 2021 by clicking here.

An apocalypse is a revelation: seeing something which has been hidden. It comes from the Greek word, Apokálypsis, which means “lifting of the veil”, or finding out something secret. Often this secret is discovered in a dream or a vision. Bandcamp

Note: The album, with my photo on the cover, mentioned above is available in two versions, Gilded Skies and Gilded Sky (click on the links).