The fight or flight mode - sympathetic nervous system - is activated when we experience a perceived threat or feel fear or stress. If it goes unchecked it can leave us pumped full of adrenalin by the end of the day and result in us feeling jittery, on edge and unable to sleep.  

Slow, calm breathing activates the rest-and-digest mode of the parasympathetic nervous system….which ideally is where we want to be most of the time. In modern life, triggers happen throughout the day, so we need to know how to administer emotional first aid. 

It takes 3 minutes to switch from fight-flight to rest-and-digest, so doing this for three minutes after a difficult phone call, or anything that has caused you to feel anxious will help you re-set.  

As we begin the practice, if at any time if you feel uncomfortable or the experience becomes distressing, please look after yourself.  This might be moving your attention away from the area you are focusing on, opening your eyes and looking around the room, or stopping the practice and naming colours or counting backwards from ten.  Please remember that you are in control at all times.

SCRIPT: GROUNDING PRACTICE

Start the practice sitting in a chair, both feet firmly on the floor (use blocks if needed). Bottom towards the back of the chair, spine slightly away from the back of the chair so your spine is self-supporting - if that feels ok for you. 

Have a gentle shuffle around and get comfortable.  Set your intention to be mindful with an alert posture and dignity.

Gently close your eyes or soften your gaze by looking down - whatever feels right.

As we start, I invite you to either take a deep breath or find a place that is neutral or relaxing in your mind or body.

Sense in to the opening in your chest and start to pay attention to the way your body is breathing. Simply notice, without changing anything, how your body is breathing. The physical sensations, the rise and fall as you breathe in and out.  Or any sensations in that part of the body you are choosing to focus on.

You may notice your mind wandering. All minds do this.  You haven’t done anything wrong.  Just bring your mind gently back and pay attention to your breath or body each time.

Imagine your attention is like a torch beam and you are shining it downwards – taking your attention down to your feet. Notice which parts of your feet are connected to the ground beneath you. Toes, heel, ball of the foot?  Maybe it’s all of these.  

Sense in to the physical sensations of your feet…the soles of the feet…the heel…any warmth or coolness…the texture of your socks…how your feet feel in your shoes…your toes.  

You might notice a slight fizzing sensation or tingling or like pins and needles. Or something else.  If there aren’t any sensations or there’s nothing really going on today, then notice that too.  We’re not trying to force anything or achieve any given state.  We’re just noticing.

See if you can narrow the torch beam and pay attention to each toe in turn.  Noticing the big toe, the little toe and the toes in between.  Can you even notice the space between some of the toes. And if you’re wearing shoes or socks,  are your toes feeling pinched slightly?  Or are they quite loose? 

Notice any thoughts and feeling you may be experiencing - just acknowledge them and bring your attention back to your feet on the floor.

Perhaps you can feel the lower half of your body sinking down….sense in to any physical sensations you are experiencing…..your feet on the floor….your seat on the chair...just being with things as they are.

Now take your attention to your breath once more. Does it feel different from before?

As this practice comes to an end, with the next out breath gently drop your chin down towards your chest, wriggle your fingers and toes, gently open your eyes and have a gentle stretch.  Take your time to adjust back to the session.  

Remember you can do this practice at any time it feels safe to do so.  Taking the time to sit quietly is an act of self-care creating a space to be just as you are.