Staying Grounded
Tools and techniques to feel safer while using Totem. These grounding practices can help regulate your nervous system and bring you back to the present moment.
Your Grounding Kit
What is a Grounding Kit?
A Grounding Kit is a toolbox of proven techniques and physical objects that can help regulate your nervous system. By redirecting your attention to soothing objects and practices, you can feel more present, calm, and engaged during emotionally challenging moments.
Why Have One?
When emotions feel overwhelming, having a prepared set of tools can help you return to a calm state more quickly. Grounding kits redirect attention to soothing objects and sensations, helping you feel more present and engaged rather than overwhelmed or disconnected.
Items to Include
Consider adding items that engage your senses:
- Squishy toys like stress balls or stuffed animals
- Textured objects like smooth rocks or coral
- Photos of loved ones, family, or friends
- Coloring books and writing materials
- Candles, lights, or plants for visual comfort
- Hand-occupying items like a tiny sandbox
- Personal comfort items that bring you joy
Breathing Techniques
Controlled breathing is one of the fastest ways to activate your parasympathetic nervous system and restore calm.
Box Breathing
A simple four-step technique used by Navy SEALs and first responders to calm the nervous system.
- 1 Inhale slowly for 4 counts
- 2 Hold your breath for 4 counts
- 3 Exhale slowly for 4 counts
- 4 Hold empty for 4 counts
- 5 Repeat until you feel calm
Alternate Nostril Breathing
A yoga breathing exercise that can help reduce blood pressure, improve lung function, and enhance focus.
- 1 Close your right nostril with your thumb
- 2 Inhale through your left nostril
- 3 Close your left nostril with your finger
- 4 Release and exhale through your right nostril
- 5 Inhale through the right, then switch
- 6 Continue alternating for 5-10 cycles
Movement Techniques
Simple movements can help release tension and bring your attention back to your body.
Standing on one foot, alternating sides
Rubbing your fingertips together slowly
Gentle fidgeting or tapping
Neck stretches (side to side, forward and back)
Cat/cow yoga poses
Shoulder rolls and shrugs
Grounding your feet firmly on the floor
Body Scanning
Body scanning is a meditation practice where you systematically focus attention on different parts of your body, from head to toe. This technique helps you become aware of physical sensations and release tension you may not have noticed.
How to practice:
- Find a comfortable position and close your eyes.
- Slowly move your attention through each part of your body.
- Notice any sensations without judgment.
- Breathe into areas of tension and gradually release.
Benefits of Body Scanning
Regular practice of body scanning meditation can provide lasting benefits for both mind and body.
Stress and anxiety reduction
Increased self-awareness
Lower blood pressure
Reduced physical tension and pain
Better sleep patterns
Enhanced emotional regulation
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