When you find yourself feeling frustrated, confused, or you
are feeling impulsive try this 3-minute grounding technique. It
will help you calm down and clear your mind giving you a sense of
self-control and inner calm.
1._Take 3 deep breaths._ Focus on the sensations of breathing.
2._Identify 3 physical sensations you are currently experiencing_.
Don't use judgments such as good or bad. Instead just label
the sensations (I feel tightness in my chest, I feel my feet
touching the floor). _Focus on each sensation for a moment._
3._Identify 3 sounds you hear._ Focus on each one for a moment.
4._Take 3 more deep breaths_ while focusing on the sensations of
The reason this technique is so effective is because when we
are frustrated pr feeling impulsive our focus is often caught up
in out thoughts. The grounding technique described here gets you to
focus on neutral senses taking your attention out of your thoughts.
In addition, the deep breathing triggers a relaxation response in
your body due to the increase in oxygen and the slower rate of
This is simple and effective way to bring yourself back
into the present moment with clearer mind, a sense of peace, and
some self-control. Try it any time you are feeling "out of sorts."
If you have a difficult time meditation you can try this a few
times throughout the day to experience some of the benefits of
meditation. Then you may find formal meditation practice comes
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