ground yourself

How to Physically Ground Yourself In the Present Moment

Anyone else DONE?! Over it? Fried? Frazzled?! We sure are! The holidays have come and are almost gone, leaving many of us reeling from too much “stuff,” too many “people,” and too many “things” to do. This is especially true if you are a Highly Sensitive Person or an Empath…

How can we best take care of ourselves when we’re in this space?

Perhaps getting grounded and centered in the present moment!

Here are a few physical activities we can do to direct our mind back to the here and now:

1. Savor a food or drink

While most of us rush through our meals to get back to a task or event, try to savor your next bite to eat. You can do this by taking small bites or sips. Pretend you are trying your food or beverage for the first time, letting yourself fully taste every flavor. Think about the temperature, texture, smell, and presentation of your food as well.

2. Take a short walk

What do you see? Focus on the texture, movement, and color of each item. Challenge yourself to think of specific colors, such as crimson, burgundy, indigo, or turquoise, instead of simply red or blue. How fast is that squirrel darting from the tree? Can you see your reflection in the puddle of water on the sidewalk? Are the trees bare or still full of leaves, do they move with the wind or simply stay still?

3. Hold a Piece of Ice

What does it feel like at first? How long does it take to start melting? How does the sensation change when the ice begins to melt?

4. Savor a Scent?

What are some of your favorite smells? Maybe you enjoy the wafts of a baked good rising in the oven, coffee brewing, onion or garlic cooking on the stove, laundry fresh from the dryer, or a candle. Whatever it is, inhale the fragrance slowly and deeply.  What are its qualities?

5. Listen to your surroundings

Take a few moments to listen to the noises around you. Do you hear birds? Dogs barking? The hum of your computer, or the dryer running? If you hear people talking, what are they saying? Put on some music. Let the sounds wash over you and remind you where you are.

6. Try the 5-4-3-2-1 method

You can rely on your 5 senses to bring you back to reality anytime you are starting to “spin out.” Counting backward from 5, use your senses to list the things you notice around you. 5 things you hear, four things you see, three things you can touch nearby, two things you can smell, and one thing you can taste.

Make an effort to notice the little things you might not always pay attention to, and remember which of them brings you joy. Then you can incorporate these little rituals into your day to help keep you centered.

choose happiness

Choose Happiness

Written by Megan Bayles Bartley, MAMFT, LMFT

It’s not always easy or even possible to “choose happiness.”

With that said, when you surround yourself with people, environments, activities, and animals that you love it helps “lighten” your mood and “lift your spirits” so happiness doesn’t feel so far away.

Lately, I’m finding that that bringing Lemon Drop into the office seems to be just what people need to brighten their days. For me, his presence helps me get out of my own head and remember the carefree life of a dog.

After all, if you pay close attention, your dog will share with you the most important things in life: a good meal, playfulness, rest, curiosity, companionship, and the wonders of the great outdoors. When all else fails, taking the time to slow down and enjoy these daily rituals with them can help pave the way to happiness even in the darkest of times.

Remember, Dog spelled backward is God. Just sayin….

What are some ways you help yourself feel “lighter” emotionally?

How can you incorporate them more into your day?

why mindfulness

Why Mindfulness?

Written by Megan Bayles Bartley, MAMFT, LMFT

Why Mindfulness? Why is it so important? This quote sums it up wonderfully:

Mindfulness is the Gateway to Peace.

So many of us feel chaotic and worried, pulled in many directions…feeling like a hamster on a hamster wheel, spinning and stuck, wasting away our energy without purpose or direction. I’ve been there. I know what that feels like. And then I was done with feeling that way. I wanted to feel grounded, centered, and at peace.

Peace felt weird at first. The first time I felt it I really didn’t know what it was.. it felt very odd, and different. Finally, it dawned on me and I said to myself, “So this is what it feels like to feel content.” I was used to mood swings… highs and lows. I was always irritable,  frustrated with myself or others and I felt constantly overwhelmed. My body went into “fight, flight, or freeze” mode daily.

Now, my body and mind are used to feeling grounded, centered, and at peace.

I practice practical mindfulness constantly throughout the day by noticing my 5 senses when doing tasks. This means I allow myself to become aware of what I’m doing, thinking, and feeling and check in with myself to see if there is a better option for me at that moment.

I stopped asking, “Why?”

I realized the “Why” is a bottomless pit. We don’t really need to know “why.” “Why” focuses on the past. I’m not going in that direction. I’m moving forward. Instead, I ask, “How?” “What?” Or “Where?”

As in: How do I want to feel differently? How can I get there? What do I need at this moment to best take care of myself? What do I want out of life and what is meaningful to me? Where do I want my life to go?

I also have a flexible morning and evening mindfulness meditation routine. Every day I focus on what I’m grateful for. I also visualize where I’m headed, what I am intending for my day, my year, my life. And I spend time wondering and listening. I’m not formal or rigid with my practice. Rigidity hurts me more than it helps. Instead, I am gentle, kind, and forgiving with myself and subsequently others. I am at peace. And that feels wonderful!