This grounding and mindful exercise is great for bringing me back into the present. Tried and tested! Read on to find out more.
Be present. This is an instruction we hear over and over again, whether it’s from a yoga instructor, a therapist, or that well-meaning friend who is trying to get us to snap out of something. And sometimes, it’s pretty easy to bring ourselves back into the moment.
Other times, however, it’s not so easy.
A spiral of thoughts consumes you and before you know it you’re anxious, miserable, and not able to make sense of anything. Ironically, in those moments when you need to ground yourself in the present the most, you’re unable to.
I recall how stressed I was when I was about to move into my new apartment. It had taken me three years after my breakup to feel able to commit to something like a lease but just because I had made the decision, didn’t mean it was easy. The month during which I moved was both the most exciting and most stressful 30 days. And I found it near impossible to stop thought spirals when they started.
At the time, my therapist gave me this really useful exercise, which I found helped me. I still use it whenever I feel anxiety or an avalanche of unhelpful thoughts rushing in. You can also use this before a job interview or at any time when you need a bit of extra help coming back to the present moment.
- Take three deep breaths.
- Take a look around. Name three things that you can see. Say them out loud if you can, if not, just whisper them to yourself.
- Now pay attention to any sounds. Name three things that you can hear.
- What can you taste? Name three things. My therapist recommended having a box of mints or something similar handy in my handbag for this.
- What can you feel? Whether that’s the fabric of your top, or the surface top in the kitchen, name three things.
- What can you smell? Have a sniff of your perfume/aftershave, for example. I’d also recommend having some essential oil handy for these scenarios.
After doing all of this, you should feel pretty much grounded back in the present. Going through these steps will help you to keep your mind focused on what you’re doing in that moment. I’ve found this really useful, so I hope you do too.
Why is being present important?
According to a Harvard University study, we spend a shocking 46.9 per cent of our waking hours thinking about things other than what we’re actually doing in that moment of time. And it’s really not good for us.
It’s been found that people who live in the present are happier, more relaxed and appreciative. Making mindfulness a habit also helps us to be more in tune with our thoughts, emotions, and body sensations.
Tip!
Another great way to ground yourself back into the present is to get creative. Check out my post on creative tasks that help to alleviate anxiety.
