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.

Finding Peace in Five Verses

Just a simple (yet hopefully profound) Sunday devotional today. It’s based on five Bible verses shared in a recent newsletter from Our Daily Bread Ministries.

The newsletter reminds us that we live in anxious and uncertain times (not that we need reminding) and that peace can seem like a rare commodity. God’s peace is something completely different and reliable though.

It’s suggested that when we need to experience his peace, we dedicate some time to meditate and reflect on these five verses. I would also add that you might like to consider them in context, as this is always important in our reading of God’s word. So, why not find a quiet place, and immerse yourself in these verses?

In peace I will lie down and sleep, for you alone, Lord, make me dwell in safety.
Psalm 4:8
You will keep in perfect peace those whose minds are steadfast, because they trust in you. 
Isaiah 26:3
Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.
John 14:27
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
Philippians 4:6-7
Let the peace of Christ rule in your hearts, since as members of one body you were called to peace. And be thankful.
Colossians 3:15

Prayer: Peace to you from God who is our Father. Peace from Jesus Christ who is our peace. Peace from the Holy Spirit who gives us life. The peace of the triune God be always with you. Amen.

You might also find this post helpful: Be still, and know (Will J Brand)

Dog in an IKEA Bag

Assuming you have a dog, how do they travel in the car with you? One of the dangers of travelling with a dog is driver distraction if they are unrestrained. Not only is this unsafe for the dog, the passengers and other road users, it can also invalidate your car insurance in the case of an accident; your insurer might not pay out because the dog should have been restrained, even if your dog wasn’t the cause of the accident.

This is how our dog Toby travels with us. Because we have three young children we recently had to upgrade to a larger car, one that has three separate seats in the back for their car seats. We also have two additional seats in the boot that can be folded away when not needed. Basically, Toby sits in an IKEA bag containing a soft dog bed (a cheap and efficient way to prevent dog hairs spreading through the car) and has a dog harness connected to a tether which attaches to the car seat belt fastener. It works for us. How does your dog travel with you?