Introduction

When emotions are overwhelming, your body and mind can get hijacked. You might find yourself reliving the past or rehearsing the future, instead of being present right now. Grounding techniques help you come back to the here-and-now by using your senses as anchors.

Grounding doesn’t erase pain, but it shifts your focus from what feels out of control to what is real and present in this moment. Spiritually, it reflects Isaiah 26:3: “You keep him in perfect peace whose mind is stayed on you, because he trusts in you.” Grounding trains you to steady your mind and attention, and in that steadiness, God meets you with peace.

Instructions

Step One: Describe What You See (≈10 minutes)

Look around your environment and begin naming what’s in front of you. Describe colors, shapes, light, shadows, and space. Don’t rush — let yourself linger on details.

Example: “I see my white wallet lying on the desk. It’s rectangular, and sunlight is hitting the edge. Next to it is a black notebook with smooth covers. There’s also a glass of water, clear and cylindrical, with light rippling through the surface.”

Stay curious about what you see until your attention feels steady.

Step Two: Breathing (≈5 minutes)

Now shift your focus inward. Take slow, deliberate breaths — in through your nose, out through your mouth. Feel your body expand as you inhale and release as you exhale. If it helps, count each exhale from one to five, then start again.

Step Three: Mindfulness of the Body (≈5 minutes)

Notice how your body connects to the surfaces supporting you. Pay attention to your weight pressing into the chair, your back resting, your feet grounded on the floor. Scan for tension or sensations without judgment: Are your shoulders tight? Is your jaw clenched? Just notice what’s there.

Step Four: Observing With Other Senses (≈5 minutes)

Engage your remaining senses:

Smell: Is there a fragrance, faint or strong? Or perhaps the air is neutral?
Sound: What’s around you? Cars outside, a clock ticking, your own breathing?
Touch: Notice textures — clothing against your skin, air temperature, objects in your hand.

Allow each sense to bring you back to the present moment.

Reflection

Pause and check in with yourself. How do you feel now compared to when you started? Maybe you’re calmer, more alert, or just more grounded in your body. Even a small shift counts.

Optional journal prompts:

Which sense helped me feel most grounded today?
What thoughts or emotions showed up, and how did they shift?
How can I use this practice when I notice myself spiraling?

Grounding is not about escaping what hurts — it’s about regaining your footing so you can face life with clarity. By training your attention to come back to the present, you give your nervous system space to calm and your spirit room to hear God’s voice. Grounding is how you “stay your mind” (Isaiah 26:3) so that peace has a place to land.