Grounding skills need practice. The exercises we just did together are useful as a starting point, but practising Grounding between sessions will help you even more.

•     Remember, Grounding has three main steps:


§  Step 1: Notice how you are feeling and what you are thinking right now. Are you feeling stressed or caught in an emotional storm?

§  Step 2: Slow down and connect with your body by pushing your feet into the floor, stretching, and focusing on your breathing. You can choose to slow your breathing, or you can just observe how you are breathing naturally.

§  Step 3: Refocus on the world around you, paying attention with curiosity to what you are doing and what you can see, hear, touch, taste and smell.

  • Grounding does not need to take long – you can practise anytime, anywhere, even just for 1–2 minutes with your eyes open, even if it is not quiet around
  • You could practise while waiting for something, or before or after an activity, like washing, eating or
  • Practice is very important, because if you practise then it will be easier to use Grounding later, during stressful situations.
  • Grounding is especially useful during stressful situations or emotional For example, Grounding may be especially useful…

[Read your prepared examples:]

  • Now with the person next to you, review how to practise What are the three main steps? Help each other to memorize these steps.

If you are confused about how to practise Grounding, please raise your hand [or cultural equivalent] and we will help you.

  • Next, make a plan for practising Ask each other:
  • Over the next week, when, where and how many times each day will you practise Grounding?
  • Now ask each other: How will you remind yourself to practise Grounding? For example, you could use an alarm, ask someone else to remind you or make it a habit to practise before or after a regular daily activity, like washing.