Grounding Techniques

(Four Powerful Exercises to Help You Re-Center). (Week 2 of the "aah!" mini-series). Find balance and come back into the present moment with grounding techniques. Grounding helps when we are feeling overwhelmed, panicked or dissociated. Barbara Heffernan leads you through guided grounding meditations that can help you find balance and focus. These powerful techniques are very accessible and can be utilized by you at any time, in any place.

Chapters:
0:00 Use of Grounding techniques
1:05 The Four Techniques
1:12 How Grounded are You Right Now?
1:45: Technique #1: Colors, Three Objects
4:27 Technique #2: Five Senses
8:13: Technique #3: Energizing
10:55: Outdoor Technique #4: Feet and Hands

This video is part of a three week mini-course to help you access feelings of peace and safety. Participants in this three-week course found these techniques easy to implement and very effective. They reported feeling significantly calmer, less anxious, and lighter at the end of the three weeks. Make sure to tune in next week for the third week of the program!

The "aah!" mini-series: 3-week program

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Disclaimer:
This video was created by Barbara Heffernan, LCSW for educational purposes only. These videos are not diagnostic and provide no individual consultation. Consumption of these materials is for your own education and any medical, psychological, or professional care decisions should be made between you and your primary care doctor or another provider that you are engaged with. Barbara Heffernan is not available for individual consultation via YouTube, social media, or email, and provides services only in the manner mentioned above.

[babycakes]

Great techinques. I needed so often in the past to to ground myself, and I didn't know how to. Thank you Barbara.

[Calm-those-nerves]

I am grateful from the bottom of my heart ❤️ you changed my life and improved my mental health. God bless you.

[butomoto]

You have a lovely and soothing energy Mdm Barbara. I cried looking into your eyes. Your energy is very healing. I hope you are okay and blessed. May you receive all the love in the world

[donamadio]

Wow! That was pretty Amazing! I had no idea these techniques could be so powerful.

[utualan]

Grounding used to be part of my morning ritual. Thank you for these helpful tips Barbara. Time to refresh!

[khcbikh]

Thank you so much for shedding light on grounding techniques; it is often misinterpreted as grounding to the earth! Thanks again❤❤❤❤

[jerrydrake]

There is a sixth sense, haptic sensing. I do believe that mindfulness sense is being aware of the parasympathetic and sympathetic nerve systems.

[praveennarayanan]

Good one. My father is gaslighting. Maybe this will help me to keep me cool without hating him👍

[avantimukherjee]

Your session helped me move a bit today. Thank you 💜

[monarchbutterfly]

First off...Thank you for taking the time to do this step by step instruction on proper breathing. I am in trauma therapy...unfortunately didn't really get the proper therapy until many years after the traumas so my protective mode is fairly rooted in and I have learned to be and stay in the fight or flight mode long after the trauma has-been removed. Breathing has been a tough one as I breath in very quickly and do a lot, a lot of breath holding.
I literally have to make an effort to breath in slowly because even practicing this my breath in is very short and it seems very foreign to me to slow the in breath down and fill my diaphragm. Hopefully in time and a lot of practice it will become more comfortable 😊

[rrrashhh]

Good to know... to practice ground techniques. I never practiced. Thank you

[polkazoochief]

Grounding with perfect timing because it was just when I needed it. Thanks!

[marymcnamara]

I just loved those grounding techniques, thank you so much, Barbara. I need to work through them again to decide which I like best! I can see how focusing on specific tasks, like the colour, etc would be really helpful in 'switching ' your brain from negative thoughts etc, from being a passive recipient of intrusive thoughts or low mood, to actively and actually, in the real physical world, seeking out real things, or honing the senses to deliberately concentrate on sights, sounds etc. Wow! So simple and so effective! I also loved the stomping and the outdoor feet and hands techniques...makes such perfect sense!
Thank you so much!

[parthoroy]

I now do diaphragmatic breathing four times a day and I find in addition to calming me it also grounds me by which I mean brings me to the here and now . So beneficial..

[giuliadi]

I feel so much better and calmer after this. Thank you!

[thanksexportsshoes]

It is all very good Barbara you had become my motto of living

[vdhmxrc]

Started as about 5 on the 0-10 scale and ended at 10. Thank you so much.

[zinilebt]

So Helpful. I will do this everyday because I find that its fun. Thank you so much. Your calming voice has kind of an effect too on my nervous System. :)

[TheGatewayProductions]

Awesome video! Good breathing techniques are really important especially for those struggling with anxiety and panic attacks because they actually work! Nice work!

[LoOnarForge]

Thank you for your videos. I find them very helpful and in line with what and how I feel.