Nov 16
3 Simple Ways To Ground Yourself and Stay Connected With the Present Moment
Simple mindfulness practices to anchor you in the ‘now’
How to stop your mind from wandering
Do you often experience losing your focus while working? No matter how important the task is, your mind gets easily distracted and wanders in a random direction. You’re thinking of something this moment, and the next moment, your thoughts hop on to the other thing. Before you realize it, you’re lost in thoughts.
You cannot singularly blame yourself for the loss of focus. There are too many distractions and too much stuff on your plate. Way too much your mind can process. It all gets out of control, and you find your attention all over the place.
To regain focus and concentration, turn to the practice of mindfulness. It will enable you to channelize your thoughts and attention to the present moment, ground yourself, and focus on what you are doing now.
What is mindfulness
Mindfulness is focusing your attention on the ‘now’ and being aware of the present moment.
It is the practice of taking time and deliberately paying attention to what is happening, what you are doing, and how you feel without any judgment whatsoever.
When you are mindful, your body is in touch with your mind; you are conscious of yourself, your thoughts, and your feelings. You are tuned into the now and actively present in the moment.
For some, mindfulness is a natural state of mind. Others can learn the techniques and cultivate mindfulness in their daily life.
Benefits of mindfulness and staying grounded in the present
Each day you operate at different levels, juggling multiple tasks and shifting your attention from one thing to another.
When your mind is so full of stuff, it goes into overdrive, preventing you from thinking straight or concentrating on the task at hand.
Grounding yourself in the present gives you some respite from recurring and distressing thoughts and keeps you away from avoidable stress. It also helps you keep it all together and find peace of mind.
Here are some benefits of grounding yourself in the present and living mindfully.
- Reduces anxiety
- Renders mental clarity
- Improves focus
- Increases attention span
- Builds patience
- Enhances productivity
- Relieves stress
- Calms the mind
Mindfulness is not a one-time thing; it’s a way of life. When you practice mindfulness regularly, you bring awareness into everything you do and live moment by moment.
What is grounding
Grounding is a mindfulness technique that helps you establish a connection with yourself and your surroundings.
The main focus of all grounding practices is to prevent overthinking, disengage from the thoughts and worries of the past or future and savor the moment you are in.
When you are grounded, you are more self-aware and better able to appreciate your bodily sensations and feelings. Your wandering mind is pulled into the now, and you achieve better focus and feel a sense of calm.
How to ground yourself
If you easily lose focus, grounding exercises are the perfect training for you. They bring your attention to the now and anchor you to the present so that you live in the moment. The grounding practices include physical, mental, and emotional techniques.
Here are three easy grounding practices to incorporate into your daily routine.
1. Focus on your breathing
We all breathe continuously, but few are mindful of their breathing. To ground yourself in the present moment, being aware of your breath is the easiest exercise you can do.
Breathe deeply into your stomach and feel the air entering inside. You can inhale and exhale a number of times per your comfort level. These are called paced breathing exercises and involve breathing in and out in a set pattern or a rhythmic manner.
Practicing conscious breathing enables you to establish a connection with your body and removes your focus from negative thoughts and mental chatter. It also helps reduce anxiety and allows you to be in a calm state of mind.
2. Practice grounding affirmations
When you’re in an agitated state of mind or have racing thoughts, it is essential to step away from negativity and anchor yourself in positivity.
Reassuring statements in the form of grounding affirmations can help quieten your mind and direct your focus to the present moment.
Here are a few examples of affirmations you can recite to keep yourself grounded.
- I am stable, connected with myself, and deeply rooted.
- I am at home, and this is where I belong.
- I am strong and in control.
- I am loved and cared for.
- I believe in the goodness of the world and trust the process.
- I feel guarded and nurtured in my body.
- I am supported and empowered from within.
3. Walk mindfully
Consciously being aware of your surroundings and yourself when you walk can help distract you from your thoughts and pull you out of the distressful mental state.
Walking meditation is becoming a popular grounding technique as it is simple to carry out. Walk with intention and take deliberate steps, focusing on how your body moves when you walk.
Connect with your senses by paying close attention to how you lift your feet and how it feels when they touch the ground.
Direct your attention to the blood flowing and your heart beating. Sense the stretch on the muscles of your legs. You can even count your steps while walking.
This meditation in motion is a great way to ground yourself in the present and uplift your mood instantly.
Other grounding practices
Many other grounding techniques can prevent you from getting carried away by your thoughts.
Tending to your plants in the garden, petting your furry friend, feeling the warmth of a coffee mug, sipping cold water and experiencing the chilling sensation, walking barefoot and establishing a physical connection with the ground, turning your attention to the chirping of the birds, handling an interesting object intently are some ways to feel connected with the present and stay grounded.
Different things work for different people; choose what suits you, what you are comfortable with, and which works best for you in establishing a mind-body connection.
In Conclusion
Grounding practices help you to keep distractions away and focus better on what you are doing by bringing your attention to the here and now.
When you give your full attention to the now, you feel in control of the present moment and can better engage with the task you are doing.
Originally published on drroopleen.com
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5 Ways To Train Yourself To Stop Worrying About Everything
Dr. Roopleen is the author of ‘And So Can You’ and From Average to Awesome
