Grounding in Times of Uncertainty
At some point in our lives, many of us may have found ourselves swimming in feelings of discomfort and uncertainty. Perhaps it’s that awkward moment at the end of a dinner when you’re unsure who will pick up the bill. Or being at an event, uncertain if what you’re wearing is “the right thing to wear” or if you belong. Or wondering at the end of a meeting if you’ve said the right thing. But these feelings of discomfort and uncertainty can also present themselves in significant moments of our lives — during big transitions, when we’re required to make major decisions, or when we’re facing crossroads. It can feel as though we're floating or being swept away by a current. And while we often hear the saying, “go with the flow,” as humans, it’s only natural to feel a level of unease when the future feels unclear. With that, we may feel a need to ground ourselves in what feels safe and stable.
Grounding is the practice of connecting with the present moment, anchoring our minds and bodies to a place of stability and rootedness. Just as a tree stands firm in a storm because of its deep roots, grounding allows us to create a foundation of calm within. In our work with Somatic Experiencing, grounding is one of the techniques that people can practice to regulate their nervous systems. While uncertainty often pulls us out of the present moment, grounding can bring us back to the here and now. It encourages us to focus on what we can control — our breath, our body, and our immediate surroundings.
During challenging times, connecting to nature can be deeply reassuring, providing a sense of belonging and continuity when everything else feels uncertain. It reminds us that, like the seasons, life is cyclical, and that periods of uncertainty are natural and temporary. Just as the Earth continues to turn, so too will we move through this moment of uncertainty.
We invite you to take a moment and explore a few grounding exercises you can practice no matter where you are in life, reconnecting not just with the present, but also with the goodness that nature provides us.
Barefoot Walking - Take off your shoes and walk barefoot on natural surfaces like grass, sand, or soil. Feel the ground beneath your feet and focus on the sensations as you walk. This practice can help you feel more connected to the Earth and your own body.
Sound Bath in Nature - A sound bath is a meditative experience where you are “bathed” in the sound waves produced by various instruments, such as singing bowls, harmonium, gongs, and chimes. At Equinimity, we offer a monthly Sound Bath Kirtan. However, if you are unable to attend, you may also experience a sound bath in nature.
Find a peaceful outdoor space. Close your eyes, sit or lie down comfortably, and simply listen. Let the sounds of rustling leaves, chirping birds, flowing water, or gentle winds wash over you.
As you tune into these natural rhythms, feel how they resonate with your body and mind. Allow these sounds to guide you into a state of relaxation and connection with the Earth. This practice helps you ground not only through the physical sensations of being in nature but also through the calming effects of its natural soundscape.
Gardening with Intention - If you’ve been inspired by our recent Equinimity University topics on different herbs as medicine, gardening can be a wonderful way to ground yourself through direct contact with the Earth. Take a moment to connect with the soil and plants. Feel the texture of the soil, notice the scents around you, and listen to the sounds of nature. As you work, recognize that you are not just nurturing plants, but also nourishing your own body and soul. This mindful approach to gardening can help you feel more grounded, in tune with nature, and present in your body.
Breathing Exercise - Find a peaceful spot in nature where you can comfortably sit or stand where you can practice the 3-4-5 breathing exercise.
Begin by closing your eyes and taking a deep breath in for a count of 3, filling your lungs with the fresh, natural air around you.
Hold the breath for a count of 4, allowing yourself to fully absorb the scents of the environment, whether it's the fragrance of blooming flowers, the earthy scent of soil, or the scent of the monsoon rain.
Exhale slowly for a count of 5, letting go of any tension. As you breathe out, visualize the natural scents and surroundings enveloping you, grounding you in the present moment and enhancing your sense of calm and connection with nature.
Feelings of uncertainty are often paired with feelings of discomfort and unpleasant experiences. But as we close, we would like to offer that there are also occasions in which uncertainties can be considered as opportunities. Opportunities for us to grow, learn, and thrive. Opportunities for us to deepen our understanding and compassion for ourselves and others. Opportunities for us to embrace change with resilience and hope.
We hope that in small ways - through grounding, breathing, connecting with nature - that we may all find the opportunity in the uncertainty.
______________
More breathing exercises are available here.
Increased somatic awareness can support us in better understanding how we experience ourselves, and knowing what is possible in times of distress as well as in times of ease. Our monthly online class, Somatic Awareness Practice: Cultivating Inner Resources, introduces somatic practices that can be integrated into your daily life. Each class offers experiential, often body-based practices and information about nervous system regulation you can take home with you, to support you in accessing your own wellbeing, self-regulation, and coherence.
We offer an arc of integration, dedicating about three months diving into a specific topic or subject area. Beginning in August through October, our topic is “Being with Discomfort.” Please click here to learn more or to sign up.
Thank you!
Grounding is the practice of connecting with the present moment, anchoring our minds and bodies to a place of stability and rootedness. Just as a tree stands firm in a storm because of its deep roots, grounding allows us to create a foundation of calm within. In our work with Somatic Experiencing, grounding is one of the techniques that people can practice to regulate their nervous systems. While uncertainty often pulls us out of the present moment, grounding can bring us back to the here and now. It encourages us to focus on what we can control — our breath, our body, and our immediate surroundings.
During challenging times, connecting to nature can be deeply reassuring, providing a sense of belonging and continuity when everything else feels uncertain. It reminds us that, like the seasons, life is cyclical, and that periods of uncertainty are natural and temporary. Just as the Earth continues to turn, so too will we move through this moment of uncertainty.
We invite you to take a moment and explore a few grounding exercises you can practice no matter where you are in life, reconnecting not just with the present, but also with the goodness that nature provides us.
Barefoot Walking - Take off your shoes and walk barefoot on natural surfaces like grass, sand, or soil. Feel the ground beneath your feet and focus on the sensations as you walk. This practice can help you feel more connected to the Earth and your own body.
Sound Bath in Nature - A sound bath is a meditative experience where you are “bathed” in the sound waves produced by various instruments, such as singing bowls, harmonium, gongs, and chimes. At Equinimity, we offer a monthly Sound Bath Kirtan. However, if you are unable to attend, you may also experience a sound bath in nature.
Find a peaceful outdoor space. Close your eyes, sit or lie down comfortably, and simply listen. Let the sounds of rustling leaves, chirping birds, flowing water, or gentle winds wash over you.
As you tune into these natural rhythms, feel how they resonate with your body and mind. Allow these sounds to guide you into a state of relaxation and connection with the Earth. This practice helps you ground not only through the physical sensations of being in nature but also through the calming effects of its natural soundscape.
Gardening with Intention - If you’ve been inspired by our recent Equinimity University topics on different herbs as medicine, gardening can be a wonderful way to ground yourself through direct contact with the Earth. Take a moment to connect with the soil and plants. Feel the texture of the soil, notice the scents around you, and listen to the sounds of nature. As you work, recognize that you are not just nurturing plants, but also nourishing your own body and soul. This mindful approach to gardening can help you feel more grounded, in tune with nature, and present in your body.
Breathing Exercise - Find a peaceful spot in nature where you can comfortably sit or stand where you can practice the 3-4-5 breathing exercise.
Begin by closing your eyes and taking a deep breath in for a count of 3, filling your lungs with the fresh, natural air around you.
Hold the breath for a count of 4, allowing yourself to fully absorb the scents of the environment, whether it's the fragrance of blooming flowers, the earthy scent of soil, or the scent of the monsoon rain.
Exhale slowly for a count of 5, letting go of any tension. As you breathe out, visualize the natural scents and surroundings enveloping you, grounding you in the present moment and enhancing your sense of calm and connection with nature.
Feelings of uncertainty are often paired with feelings of discomfort and unpleasant experiences. But as we close, we would like to offer that there are also occasions in which uncertainties can be considered as opportunities. Opportunities for us to grow, learn, and thrive. Opportunities for us to deepen our understanding and compassion for ourselves and others. Opportunities for us to embrace change with resilience and hope.
We hope that in small ways - through grounding, breathing, connecting with nature - that we may all find the opportunity in the uncertainty.
______________
More breathing exercises are available here.
Increased somatic awareness can support us in better understanding how we experience ourselves, and knowing what is possible in times of distress as well as in times of ease. Our monthly online class, Somatic Awareness Practice: Cultivating Inner Resources, introduces somatic practices that can be integrated into your daily life. Each class offers experiential, often body-based practices and information about nervous system regulation you can take home with you, to support you in accessing your own wellbeing, self-regulation, and coherence.
We offer an arc of integration, dedicating about three months diving into a specific topic or subject area. Beginning in August through October, our topic is “Being with Discomfort.” Please click here to learn more or to sign up.
Thank you!
