When life feels overwhelming, which is so often the case these days, connecting to your body can be a powerful way to quiet your mind. Grounding yourself physically helps shift focus away from overthinking and creates a sense of calm. While these practices take time, intention, and, well, practice to get right, incorporating them into your daily life can help you feel more relaxed and even-keeled on a daily basis, and they’re well worth doing.
1. Take slow, intentional breaths.
Breathing deeply is one of the simplest ways to connect with your body. When you’re stressed, your breathing often becomes shallow, which signals your brain to stay in “fight or flight” mode. Slow, intentional breaths help interrupt the cycle. Try inhaling through your nose for a count of four, holding for four, and exhaling through your mouth for six. Practising this for a few minutes can quickly bring you back into your body and calm a racing mind.
2. Do a body scan meditation.
A body scan meditation is a mindful exercise where you focus on each part of your body, noticing any sensations, tension, or areas of discomfort. Start at your toes and slowly work your way up to your head, paying attention to how you feel. This practice encourages you to be fully present in your body, helping you tune out anxious thoughts. It’s a grounding technique that works well when you’re feeling disconnected or overwhelmed.
3. Stretch or move gently.
Gentle movement helps release physical tension and reconnects you to how your body feels. Simple stretches like reaching for your toes, rolling your shoulders, or doing a few yoga poses can make a big difference. Focus on the sensations in your muscles as you move. Having such mindfulness of movement helps ground you in the present and gives your mind a chance to reset.
4. Place your hand on your chest or belly.
Touch can be incredibly grounding. Placing your hand on your chest or belly while breathing deeply creates a sense of connection between your mind and body. It’s a small gesture, but it reminds you that you’re physically present. This technique is especially helpful when you’re feeling anxious or panicky. The physical sensation of your hand moving with your breath can help anchor you and slow your thoughts.
5. Spend time barefoot on the ground.
Walking or standing barefoot, whether on grass, sand, or even indoors, is a simple way to feel grounded. Known as “earthing,” this practice connects you to the physical world and helps you feel more stable and balanced. Focusing on the sensation of your feet against the ground can be surprisingly calming. It’s a way to remind yourself of your connection to the earth and bring your attention away from racing thoughts.
6. Engage in progressive muscle relaxation.
This technique involves tensing and relaxing different muscle groups, starting with your toes and working your way up to your head. It helps release built-up tension and makes you more aware of how your body feels. By pairing the physical act of relaxation with focused attention, progressive muscle relaxation calms both your body and mind. It’s especially useful at the end of a stressful day.
7. Focus on your senses.
Engaging your five senses can help bring you back into the present moment. Notice the sounds around you, the texture of what you’re holding, the smell of your environment, or even the taste of a sip of water. Having a deep well of sensory awareness grounds you in the here and now, pulling you out of your thoughts and reconnecting you to your physical experience.
8. Try rhythmic tapping or patting.
Gently tapping or patting your arms, legs, or chest in a rhythmic motion can help you feel more connected to your body. It’s a self-soothing technique that’s been shown to reduce stress and improve focus. As you tap or pat, focus on the sensation and rhythm. For such a small action, it can have a big calming effect when your mind feels out of control.
9. Practise mindful eating.
Sit down with a snack or meal and eat slowly, paying attention to every bite. Notice the flavours, textures, and how your body feels as you chew and swallow. Mindful eating isn’t just about food—it’s about connecting to your body’s sensations. This practice helps you shift your focus away from stress and towards the simple act of nourishing yourself. It’s a grounding exercise that’s both calming and satisfying.
10. Use aromatherapy.
Scents like lavender, chamomile, or eucalyptus can have a calming effect on your nervous system. Using essential oils, candles, or even a freshly brewed cup of herbal tea can help you connect with your body through the sense of smell. Take a moment to deeply inhale the scent, noticing how it makes you feel. Aromatherapy is a quick and accessible way to relax and ground yourself when life feels overwhelming.
11. Hug yourself or someone else.
Physical touch releases oxytocin, a hormone that promotes feelings of calm and connection. If you’re alone, giving yourself a gentle hug can still have a soothing effect by grounding you in your body. If you’re with a loved one, a long hug can work wonders for calming both your mind and theirs. It’s a simple but powerful reminder that you’re not alone, even when life feels stressful.
12. Engage in repetitive movements.
Activities like knitting, walking, or even doodling involve repetitive motions that help your mind settle. These rhythmic movements allow your brain to focus on the task, creating a meditative effect. Choose something you enjoy that doesn’t require too much mental effort. The combination of movement and mindfulness can help quiet anxious thoughts and reconnect you to your physical self.
13. Take a warm bath or shower.
The sensation of warm water on your skin can be incredibly grounding and calming. A bath or shower also encourages your muscles to relax, helping to ease tension and stress. To deepen the experience, use a calming scent like lavender or chamomile in your bath products. Let the warmth and sensation of the water bring your focus back to your body, leaving your mind feeling clearer and more at ease.
Connecting to your body doesn’t have to be complicated or time-consuming. By incorporating these simple practices into your daily routine, you’ll create a stronger link between your mind and body, making it easier to find calm even during stressful moments.
