Grounding Exercise to Help Relieve Trauma

Somatic Experiencing (SE) is a therapeutic approach developed by Dr. Peter Levine to address trauma and stress-related disorders. It focuses on the body's innate ability to heal and aims to release stored tension and restore balance. Here's a simple SE exercise that can help relieve trauma:

Grounding Exercise: "Orienting to the Present"

Purpose: To help individuals reconnect with the present moment, feel safe, and grounded.

Instructions:

1. Find a Comfortable Position:

   • Sit or lie down in a comfortable position where you feel supported and at ease. Ensure your feet are flat on the ground if sitting.

2. Slow Down Your Breathing:

   • Begin by taking a few slow, deep breaths. Inhale through your nose and exhale through your mouth, allowing your body to relax with each breath.

3. Orient to Your Environment:

   • Gently let your eyes scan the room or space you are in. Take your time to notice objects around you. This could be the colors, shapes, textures, or even the light in the room.

   • As you look around, find something that feels neutral or pleasant to focus on. This could be a picture, a piece of furniture, or a natural object like a plant.

4. Engage Your Senses:

   • Notice what you see in detail. Describe it to yourself silently.

   • Pay attention to any sounds you can hear. It might be the hum of a fan, birds outside, or distant traffic.

   • Notice any smells or tastes, if applicable.

5. Feel the Support:

   • Bring your attention to the contact points between your body and the surface you are on. Feel the support of the chair, bed, or floor beneath you.

   • Notice how your feet feel on the ground. Imagine roots growing from your feet into the earth, providing stability and support.

6. Body Awareness:

   • Gently bring your attention to different parts of your body, starting from your feet and moving upwards. Notice any areas of tension or comfort without trying to change anything.

   • If you encounter areas of discomfort, acknowledge them and then shift your focus to areas that feel more comfortable or neutral.

7. Connecting with Safety:

   • Think of a place or memory where you felt safe and at ease. This could be a real place, an imagined sanctuary, or a comforting memory.

   • Allow yourself to feel the sensations associated with this safe place or memory. Notice how your body responds.

8. Return to the Present:

   • Gradually bring your awareness back to the present moment. Take a few more deep breaths, and when you feel ready, gently open your eyes if they were closed.

9. Reflect:

   • Take a moment to notice how you feel. You might want to journal any thoughts or sensations that came up during the exercise.

Working through trauma is a process that can take time and learning how to heal is key. Different therapy options can be combined to help. These can include Trauma-Focused Cognitive Behavioral Therapy, Eye Movement Desensitization & Reprocessing, Emotional Freedom Technique, Mindfulness, Somatic Experiencing, and Biofeedback. For more personalized support, please feel free to contact me.

References

1. Levine, P. A. (2010). In an Unspoken Voice: How the Body Releases Trauma and Restores Goodness. North Atlantic Books.

2. Ogden, P., & Fisher, J. (2015). Sensorimotor Psychotherapy: Interventions for Trauma and Attachment. W.W. Norton & Company.

3. Van der Kolk, B. (2015). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Penguin Books.

4. Rothschild, B. (2000). The Body Remembers: The Psychophysiology of Trauma and Trauma Treatment. W.W. Norton & Company.

5. Kline, M. D. (2007). Somatic Experiencing: A New Paradigm for Trauma Healing. Traumatology, 13(4), 61-66. doi:10.1177/1534765607310918

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