Grounding Breath & Body Scan
Here's a gentle, grounding exercise that can help create a moment of pause and help slow down the mind and body. It only takes a few minutes but can be a refreshing way to come back to the present moment.
Find a Comfortable Position: Sit or lie down in a space where you won’t be disturbed. Let your hands rest on your lap or by your sides, and close your eyes if you feel comfortable.
Start with Deep Breaths: Take a slow, deep breath in through your nose, filling your belly. Exhale softly through your mouth. Repeat this three times, allowing each breath to slow down more than the last.
Notice Points of Contact: Bring your awareness to where your body connects with the surface you’re sitting or lying on. Feel the weight of your body being supported fully.
Body Scan from Head to Toe: Slowly scan your body, starting from your head and moving down to your toes. Notice any areas of tension or tightness, and if you can, soften them with your breath.
Conclude with a Final Deep Breath: Take one last deep breath in, hold it for a moment, and release it fully. When you’re ready, open your eyes slowly and take a moment to reorient yourself to your surroundings.
