Squeeze a little play-doh...

August 14, 2019

Hey everyone!

This blog post is about grounding and meditation.

 

 

Grounding by my definition is the act of being present and rooted in the moment.

Think of it in the literal sense, forming an anchor so that as you move through your day you can always come back to self if you get overwhelmed or lose focus.

 

It's ideal to ground in the morning before you start your day, midday to check in with yourself and at night before you sleep to shake off the madness from the day. Also, very important for empathic people, have this in your toolbox before you even step out of the door.

 

 

Some quick easy ways to ground yourself when you’re feeling overwhelmed, anxious or just need to press the reset button can be;

 

  • Simply taking a deep breath: this literally just means stop what you’re doing for a sec and take a deep breathe.

  • Release your shoulders from your ears, un-clench your jaw, un-clench your booty cheeks and breathe.

 

These two next ones are if you have some freedom, like you aren’t at work or in the middle of something where you can’t escape for a moment.

  • Lay on the ground  

  • Go barefoot and press your toes into the floor or the soil and just be aware of what either of these feels like in the moment.

You can try doing something with your hands:

  • squeezing play-doh

  • washing rice

  • doing a puzzle

  • giving yourself a neck and shoulder massage

  • Anything that forces you to pay attention to what you’re doing at the current moment

 

Piggy backing off of the self-massage:

  • you can try self-soothing like taking a shower or bath

  • lighting candle

  • using essential oils

 

If you’re out in public:

You can try describing an object to yourself or a friend in great detail. Breakdown everything you see. Try counting all the yellow things in a room or finding all the round things outside.

 

Finally, you can try breathing exercises:

These are some examples I found on the Yogi Approved blog and tried for myself;

 

 

How to prepare:

 

Find a steady and comfortable seated position, with your spine erect and your shoulders relaxed. You can sit on the ground with the support of a meditation cushion or bolster or you can sit on the edge of a chair, with your feet firmly planted on the ground.

 

Close your eyes and become aware of the rhythm of your breath: Let your breath flow naturally for a minute or two, without changing its speed or depth. Make sure to breathe through your nose at all times, unless instructed otherwise

 

1. Slow Exhalations

 

Inhale for a count of four and exhale for a count of eight

 

Try to distribute the breath evenly throughout the entire count of your exhalation

 

Repeat several times without strain and without holding your breath

 

When you’re ready to progress, increase the counts of your exhalations to 12

 

As you exhale, visualize that your breath is like a thin thread passing through the eye of a needle. This visualization will help you to distribute the breath evenly and keep the flow steady

 

To end this breathing exercise, take three deep breaths in and breathe out every time through the mouth with a little sigh. Then let your breathing return to its natural rhythm

 

 

2. Alternate Nostril Breathing (Anuloma Viloma or Nadi Shodhana)

 

Cautions:

Anulom Vilom can be practiced by anyone and everyone . . . it is a truly beneficial breathing exercise. However, some should skip the retentions, and only alternate the breathing in and out. Skip the retentions if you are pregnant, and if you are suffering from hypertension, anxiety, or panic attacks.

 

Place your right hand in Vishnu Mudra by folding your index and middle fingers inward toward your palm

 

Bring your right hand toward your face and rest your thumb lightly on your right nostril and your ring and pinky fingers lightly on your left nostril

 

Close your right nostril with your thumb, and breathe out completely through your left nostril

 

Inhale for a count of four through your left nostril

 

Close your left nostril with your ring and pinky fingers so that both nostrils are now closed

 

Hold your breath for a count of eight

 

Keeping your left nostril closed, release your right nostril and exhale completely for a count of eight

 

With your left nostril closed, inhale through your right for a count of four

 

Close both nostrils and hold your breath for a count of eight

 

Keeping your right nostril closed, release your fingers from your left nostril and breathe out completely for a count of eight

 

This completes one full round. Continue this exercise for five to 10 minutes

 

For beginners, the ratio of 1:2:2 is recommended. So, a count of four for the inhalation, a count of eight for the retention, and a count of eight for the exhalation

 

As you become more comfortable with this exercise, the ratio of the exercise can be taken to 1:4:2, which is the classical way to practice it. This would be a count of four for the inhalation, a count of 16 for the retention, and a count of eight for the exhalation. The count of the exercise may be increased, but always in a ratio of 1:4:2

 

 

 

3. Bumble Bee (Brahmari)

 

Close your eyes and focus on your natural breathing

 

Place your hands in Shanmukhi Mudra: Close your ears with your thumbs, place your index fingers on the lower parts of your eyelids to close your eyes, use you middle fingers to partially close your nostrils, place your ring fingers above your lips, and place your pinky fingers below your lips to close your mouth

 

Shanmukhi Mudra literally translates to Six Mouths and by placing our fingers into the above mentioned positions we close the six mouths of our senses, therefore reducing sensory inputs from around us to a mere minimum

 

From here, breathe in through your nostrils

 

As you breathe in, slightly contract your glottis and gently engage your vocal cords to create a light snoring sound

 

Breathe in slowly and comfortably, and at the same time, create this snoring (or monster) sound

 

Once you have completed your inhalation, breathe out for as long as you can

 

As you breathe out, create a high-pitched humming sound

 

Create this hum in your nose and visualize that you pierce this sound through your Third Eye Chakra (in between your eyebrows)

 

During the entire exercise, keep Shanmukhi Mudra

 

Repeat six to eight times and close with an exhalation

 

*end segment*

 

 

Dialing back to using essential oils:

I have some recipes that you can mix in your diffuser, add to your diffuser jewelry or add to a lotion, shea butter or coconut oil base to wear on your skin, these to help you ground as well:

 

 

4 drops of lavender

 

2 drops of lemon

 

____________________

 

3 drop of chamomile

 

2 drops of lavender

 

2 drops of ylang ylang

 

____________________

 

5 drops of orange

 

2 drops of frankincense

 

____________________

 

3 drops of bergamot

 

1 drop of lime

 

1 drop of lemon

 

1 drop of grapefruit

 

____________________

 

3 drops of rose

 

3 drops of jasmine

 

Lastly, if you are into crystals in the metaphysical sense you can carry black onyx, smoky quartz, hematite, black tourmaline and or tigers’ eye with you daily. There are tons more, these are just a few easy to find suggestions. If you are ever in a shop and unsure, go for dark crystals or calming ones like amethyst and rose quartz.

 

Now is time for the guided meditation:

 

Guided Meditation 

 

I hope this was helpful and informative for you all.

 

Please let know if you have any questions.

Thewanderingbohem across all platforms or thewanderingbohem@gmail.com

Click follow so you can be the first to know when we drop more information.

 

I look forward to growing with you. See you soon!

High Priestess, Out! 

 

 

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​© 2018 by Shirlette Robinson 

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