When life becomes chaotic and unsettled, wouldn’t it be great if there were a simple reset to find grounding?
The good news? There is. In fact, there are many. Finding your peace is more a state of mind than anything else.
Accessing that state of mind, however, is FAR easier said than done. And with the state of the world being as it is right now, it may seem a downright impossibility. You can do it though.
It Starts with BASE
The brain is a powerful problem-solving tool. And what a wonderful tool it is. But it can become easily trapped in cycles of distraction, overthinking, analysis, misinterpretation, and catastrophizing. Especially given the wealth of disinformation out there that exists to stir up fear and anxiety.
For many of us, it’s working. And all too well.
So taking a vacation from the mind to listen to the body is the first order of business. This isn’t always easy though because the body speaks a different language than the mind. This is where BASE comes into play. Anything is sturdier when supported by a solid foundation. This is the thinking behind the somatic healing power of BASE. This acronym stands for breath, action, sensation, and emotion. Here’s how it works.
Become Aware
Before you set out to do the grounding combination of yoga poses and breath we recommend below, you’ll want to cultivate awareness of your body’s state of being.
First, notice your breath. (Is it shallow? Deep? Are you holding it?)
Second, ask your body what action it would like to take. (Does it want to sway? Punch or kick something? Slump into nothingness?)
Third, recognize any sensation in your body. (Tingling in the fingers, pain in the legs, warmth on the skin, coolness on your scalp, etc.)
Finally, take note of your emotions and where you’re feeling them in your body. (Sadness in your heart, anger in your fists, fear in your belly, etc.)
Don’t worry if this feels strange or weird the first few (or more) times. That’s normal. You can still effectively do the following reset to find grounding. Just remember that the more you do BASE to grow awareness and the more habitual it becomes, the easier it’ll be.
An Easy Reset to Find Grounding
Once you’ve performed BASE, continue to build awareness by looking around your space for safety cues. Take in your surroundings and acknowledge the people, creatures, and objects with which you have positive associations. Once you can acknowledge that you are safe, begin this simple set of yoga poses combined with breathwork.
1. Easy Seat with Diaphragmatic Breath
Find your way to an easy seated position. It could be similar to the one in the image we’ve provided, or perhaps you’re sitting on a pillow or even leaning against a wall or piece of furniture. Because the objective here is to find grounding, the closer to the earth, the better. However, if you need to be in a chair, that’s just fine. Wherever you are, attempt to keep the spine straight and tall rather than slumping.
While in your chosen seat, notice your breath. Is your breath coming mostly from your chest? This is not unusual. Most of us unconsciously breathe from this space. Now, place one hand on the heart and the other on the belly. As you inhale, fill the belly with breath and then let it carry up to the lungs. Your hands should be able to feel the lifting. As you exhale, empty from the lungs first, then the belly. It’s like you’re pouring out water from a vessel. This is known as diaphragmatic breathing because you’re breathing from the diaphragm and not from your chest.
If you’d like to add some circles in this seated position, or perhaps some bending from side to side, go ahead and do so! Just continue to stay with the diaphragmatic breath.
Then stay for as long as you like.
2. Child’s Pose with Elongated Exhale
Child’s Pose is not only calming for the nervous system, but it’s also a nice stretch for the hips and spine.
Roll forward from your seated pose and come to hands and knees. Bring your toes together and knees wide. Sit back toward your heels. You may choose to place a blanket or cushion on your heels to give your hips and knees support if needed. Then fold the upper body forward over the legs.
While you are here, begin to notice your breath. By now, you may recognize how the exhale is the calming component of your breath. If you’re able, you’re going to make the exhale twice as long as the inhale. So, for example, if your inhale is a count of 4, try to make the exhale a count of 8.
Stay here as long as it feels beneficial; ideally recognizing the body relax into the pose even more with those exhales.
3. Forward Fold with Box Breath
From child’s post, move back to your seated position and slide your legs forward. They could be in a diamond shape, or extended straight (but relaxed). You may wish to sit on the edge of a pillow or a folded blanket to support your hips and hamstrings.
Take an inhale and then use the exhale to fold the body over the legs. (You do NOT have to look like the image we’ve provided!) If it feels better to rest your head on a pillow in this fold, do so. Take a few diaphragmatic breaths to settle in and then begin to shift into box breathing. For this breath, you will count your inhale, hold it for that same count, exhale out for the same count, then hold out the exhale for that same count. In other words, you’re making a ‘box’ with your breath.
While box breath might feel intense at first, you’ll find with practice that it’s an amazing tool you can use anytime and anywhere to calm your nervous system.
4. Lay Back in Corpse Pose and Breathe Naturally
For corpse pose, your only responsibility is to lie down on your back and just allow yourself to be. You can be fully supported with bolsters, blocks, and blankets, or you may choose to just lie flat. Knees can be bent or straight. Arms might be out wide or closer to the sides. Listen inward. And allow your breath to return to its natural rhythm and pace as you settle in.
Corpse pose might sound morbid. But in the yoga practice, it merely represents the death of the physical practice on the mat and serves as a peaceful and mindful transition to the next practice done off the mat. And that’s the practice called ‘your life.’
So carry this newfound peace and grounding into it with you.
Are You Feeling Unsettled Lately?
You’re not alone. We hope this simple reset to find grounding helps you find some peace. Make it a regular part of your daily routine and share it with friends.
And to further deepen your peace, explore the benefits of yoga and life coaching to get even more grounded.
Contact us today to find out how we can bring yoga and/or life coaching to you! For your added convenience, online sessions are available as well.
