Grounding

For survivors of trauma, especially sexual assault, grounding is more than a mindfulness tool. It’s a way to regain safety, clarity, and control when things feel overwhelming or out of reach.

What is grounding?

Clinical Definition:

Grounding is a set of mindfulness-based techniques used to help individuals detach from emotional overwhelm, flashbacks, dissociation, or anxiety. Clinically, grounding helps regulate the nervous system by shifting focus from distressing internal experiences to external, present-moment sensory input. It's commonly used in trauma recovery.

Spiritual Definition:

From a spiritual perspective, grounding is the practice of reconnecting your soul to your body, your spirit to the Earth, and your energy to the present moment. It helps anchor you when you feel disconnected, fragmented, or lost in emotion or memory. Grounding can be a sacred act of returning to yourself.

Why Grounding Matters: The Benefits & Importance

Grounding is the practice of reconnecting with the present moment. Through your senses, your breath, your body, and your surroundings. For survivors of trauma, especially sexual assault, grounding is more than a mindfulness tool. It’s a way to regain safety, clarity, and control when things feel overwhelming or out of reach.

Benefits:

• Reduces anxiety and panic - Grounding helps soothe the nervous system and shift the brain out of fight-or-flight mode.

• Eases flashbacks and dissociation - When the mind drifts into past trauma or disconnects entirely, grounding anchors you in the now.

• Increases body awareness - Trauma often causes disconnection from the body. Grounding gently rebuilds that connection with safety and compassion.

• Improves emotional regulation - It helps you pause, reflect, and respond rather than react when emotions feel too intense.

• Builds a foundation for deeper healing - Regular grounding strengthens your capacity to stay present during counseling, spiritual work, or daily life.

TECHNIQUES

5-4-3-2-1 Technique

This is a classic sensory awareness technique that engages all five senses to gently bring you back into your body and the now.

The Steps:

5 Things You Can See

Look around you and notice five things in your environment. Say them out loud or silently.

Example: “I see a candle, a coffee mug, a book, a plant, and a lamp.”

4 Things You Can Feel

Notice four things you can touch. Focus on the textures and temperatures.

Example: “I feel my blanket, my feet on the floor, the chair under me, and the cool air on my skin.”

3 Things You Can Hear

Tune in to three different sounds around you. Try to notice even subtle noises.

Example: “I hear a clock ticking, birds outside, and my own breathing.”

2 Things You Can Smell

Find two scents around you. If you can’t smell anything, notice that too.

Example: “I smell my lotion and the soap on my hands.”

1 Thing You Can Taste

Focus on one thing you can taste right now — even if it’s just the taste of your mouth.

Example: “I taste mint from my tea.”

Breath Anchoring Technique

Focusing on your breath helps regulate your nervous system and signal to your body that you're safe. Breath anchoring brings your attention away from intrusive thoughts or dissociation and into your body, without forcing anything.

The Steps:

Place your hand on your chest or belly.

Inhale slowly through your nose for a count of 4.

Hold for 2.

Exhale gently through your mouth for a count of 6.

Repeat for 5–10 cycles, noticing the movement and rhythm of your breath.

Object-Based Grounding Technique

Holding or focusing on a small object can help you tether to the present. This object becomes an external source of safety, empowerment, or connection. This technique is especially helpful during flashbacks, anxiety, numbing or dissociation.

The Steps:

Choose an object that feels comforting or meaningful: a smooth stone, a crystal, a ring, a small token, or even a piece of fabric.

Hold it in your hand, rub your fingers across its surface, or place it over your heart.

Focus on how it feels. The texture, temperature, shape, weight.

Connect it to an affirmation or memory of safety.

Example:

A survivor might carry a small rune symbol or moonstone and say: “This reminds me I have power. I am safe now.”

Grounding Through Movement

Moving your body, even gently, helps reconnect you to the physical present and release stuck energy. This technique is especially helpful when experiencing dissociation, shutdown, or numbness.

The Steps:

Stand or sit with your feet flat on the floor.

Stomp your feet slowly and deliberately. Feel the pressure through your soles or take your shoes off if you can.

Roll your shoulders, stretch your arms, wiggle your toes.

Walk around the room slowly while noticing how your body feels with each step.

Finish by saying a mantra from the list below or a personal favorite “I am in my body. I am in this moment.”

Variation: Try a simple “body tapping” exercise by gently tap or pat your arms, legs, and torso to wake up awareness.

10 GROUNDING AFFIRMATIONS

1. I am safe in this moment.

2. My body belongs to me and I honor its wisdom.

3. I am present. I am whole. I am here.

4. I breathe in peace and exhale fear.

5. My feet are on solid ground. I am steady.

6. This moment is real. I am grounded in now.

7. I am not my past. I am my healing.

8. My breath anchors me to my power.

9. The Earth holds me. I am supported.

10. I choose to return to myself with compassion.

Why It’s Worth Mastering

Mastering grounding doesn’t mean doing it perfectly. It means having tools you can rely on when the world feels unsafe, uncertain, or too much. It gives you the power to calm your body, reclaim your breath, and remind yourself “I am here. I am safe. I have choice.”

Reach out for grounding worksheets, workbooks, more affirmations, and questions!

info@valkyrieinitiative.com

520-333-5510