Читать книгу Trust Your Gut - Gregory Plotnikoff - Страница 28

Grounded is a common term used to describe being calm, centered, relaxed, and focused. Yet most people don't know how to deliberately achieve this experience. Here is an exercise to help you get grounded:

1 Sit in a comfortable chair.

2 Take slow, easy breaths for 30 to 60 seconds. Breathe in through your nose, into your center, and slowly exhale through your mouth.

3 Pay close attention to your senses (visual, auditory, sensory/kinesthetic) in your body and what they take in. Spend 1 to 2 minutes on each of your senses.

For example, start with your vision. Simply sit in the chair, look around the room, noting any visual details you can see. What do you notice? You may see a plant sitting on a table. A piece of artwork on the wall. The clock. A couple of table lamps. The tiles in the ceiling. And so on. Just notice how many visual details you see, without analyzing or making any judgments.

After a minute or two, switch to auditory (sound) awareness. Do the same thing. Perhaps you'll notice the sound of the ventilation system, cars driving by, a muffled voice in the next room, and so on. Next, switch to sensory/kinesthetic awareness. Notice the sensation of the bottom of your thighs being supported by the chair. Feel the temperature of the air on your skin, the weight of your jewelry, or the tightness of your clothes. Don't judge or analyze; just feel.

That's all there is to it. What do you notice? Among other things, you'll feel calmer, your mind will be quieter, and your attention will land more in the present moment and not stuck in the past or the future. This comfortable feeling is good preparation for the next step in the centering process. Remember how good it feels to be grounded.