Wellbeing Resources
Mindfulness grounding activities can help you to stay present in the moment and reduce anxiety or stress. Below are some examples of mindfulness and grounding activities with instructions on how to do them.
These materials were developed by and are used with the permission of Tiarnee Schafer (Kalkadoon) and Matthew Craig (Bundjalung). Who developed these materials for ABSTARR Consulting.
Deep Breathing
This is a grounding technique that you can practice at any time. Find somewhere comfortable, perhaps sitting on grass, standing near a river, within your home or even in the office, and do the following steps:
1) Inhale, slowly through your nose
2) Feel your ribs expand
3) Hold your breath for a few seconds
4) Exhale, slowly thought your mouth.
Focus on the movement of your breath entering and leaving your body.
Repeat this until you feel more centred.
Body Scan
Sit or lie down in a comfortable position.
Start at the top of your head and slowly move your attention down through your body, paying close attention to any sensations or tension you may feel.
Imagine gently releasing any concerns that you notice as you go along.
This helps you become more aware of your body and your body’s signals.
5-4-3-2-1 Practice
This method helps to bring your awareness into the present moment by engaging your senses with your surroundings. It involves noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Butterfly Hug
Touch can be very helpful and beneficial for wellbeing.
The butterfly hug is a form of bilateral movement which engages both sides of the body to keep your working memory busy enough to calm the nervous system.
These hugs can be done anytime, anywhere, however as an alternative you can tap your knees or feet if it feels more comfortable.
Box Breathing
Sit or lie down in a comfortable position.
Start at the top of your head and slowly move your attention down through your body, paying close attention to any sensations or tension you may feel.
Imagine gently releasing any concerns that you notice as you go along.
This helps you become more aware of your body and your body’s signals.
