Ground yourself by connecting with physical points of contact and allowing gravity to hold you when you feel untethered.

English

A grounding practice for the moments you feel floaty, numb, spaced out, or far away from yourself—after a hard day, a long drive, too many hours on a screen, or when anxiety tips over into checked-out. It helps you come back into your body and the room by finding what is already holding you up and leaning on it: feet, seat, back, or hands—your choice. This is a body-based, somatic practice built on contact and weight rather than breathing; pressing, texture, temperature, and a small sway do the work, so it suits people for whom breath focus makes things worse. Useful for dissociation, overwhelm, stress, and the end of a shift, and short enough to repeat daily. Sit, stand at a wall, or sit at a desk; eyes open or closed; eight minutes, voice only, one bell at the close.
This is education and practice, not treatment. You can stop at any time.

Held By Gravity: Grounding When You Feel Far Away

Hello, this is Malcolm. This is a short practice for the days when you feel a bit floaty or numb or a long way off. We're going to find what's holding you up and lean on it. That's all we're doing. There's nothing to do with your breath. A couple of choices before we start. Shoes on or off, same choice for socks. You can sit on the floor or in a chair, or you can stand with your back against the wall or your hands on a counter, desk, or table. Your eyes can be open or closed. If closing your eyes causes your attention to drift, you might keep them open and rest them on something that isn't moving. One more choice. Pick a point of contact, a place where you're touching something solid. feet on the floor, sitting bones on the chair, your back against the chair or the wall, your hands flat on your legs or on the table. Go with whatever point of contact first comes to mind, or the one you're most aware of right now. you can stop at any point. Stopping, shifting around, opening your eyes, switching to a different point of contact, all of that counts as the practice. Start by looking around the room you're in. If your eyes are closed, you might open them for this part, or do it by listening. Find two or three things that are solid and stable. Doorframe, windowsill, table. Now sound. One sound from far off and one close by. 10 seconds. Now come to your chosen point of contact, feet, sitting bones, back, or hands. Something solid is on the other side of it. A floor, a chair, a wall, a table. It was holding you up before you started paying attention and it will do so regardless. See how much of your weight feels present in this point of contact. Would it hold down a sheet of paper on a windy day? If the contact feels light, barely there, or floating, that can be a clue we're a bit checked out, untethered. or it may be how that part of you usually feels. we're going to find our connection to the ground and allow gravity to hold us. Here's the first way. Press your contact point into whatever it's touching. Feet into the floor, hands into the table or the arms of the chair, or the tops of your legs. back into the chair or the wall. If your point of contact is your sitting bones, push down with your hands or feet and notice what arrives there. Gently, about half of what you've got. I'll count. Press 2, 3, 4, 5, and ease off. Pushing is often easier to feel than resting, and sometimes a little of it stays behind. twice more. Press 2, 3, 4, 5 and ease off. little more this time or a little less, press 2, 3, 4, 5, and ease off. Take a moment to notice what the pushing left behind. and how the point of contact feels now, or look around the room, your pick. I'll be quiet for about 15 seconds. So it's time for a quick check-in. Is your point of contact still the right one? If your feet have gone vague, you might trade them in for your hands or your back. If you've been sitting and you'd rather stand, there's the wall or the counter. Or change nothing. And if you'd rather stop here, this is a complete practice. Let's return to the point of contact with a subtler approach that focuses on feeling the surface. Let your hands find whatever is under them, the fabric on your legs, the arm of the chair, the edge of the counter. Move your fingertips gently, gently, and glide them over the surface, rough or smooth, denim wood paint. Is it warmer than your hand or cooler? If your hands aren't the place for this today, the same question works for your feet on the floor or your back against the chair. Answers include maybe, I don't know, I'm not sure. About 15 seconds to consider. Sometimes it's easier to feel held by gravity with little movement. Let your weight shift slightly from side to side. Seated, that's a small rock from one side of your seat to the other. Standing, it's a sway or a lean into the wall and back. Keep it small. Somebody watching would hardly notice. One side gets heavier than the other. I'll be quiet for about 20 seconds while you rock, sway, or stay still at your point of contact. Let the movement get smaller until it's mostly an idea. and stop wherever the middle is. Come back to your point of contact once more. There might be a bit more of it than when we started. There might be the same amount. 10 seconds. Let's widen back out. If your eyes have closed, you might open them now. Look around the room, slowly. Find the farthest wall. Name a few things that are here, three or four, silently or out loud. It'll take about 10 seconds. It's time to move something. You could press your palms together, roll your shoulders, or stretch if you feel like it. The floor is still here, so is the chair or the wall. That's the whole practice. The short version is one good push into something solid, and you can do this practice in a waiting room, checkout line, or at the kitchen sink. Thank you for practicing with me. you