Last week on the Habit Thrive Podcast, we talked about using rituals and routines to create more joy in our holiday season.
On Episode #130 today, I’m giving you a short ritual to try that is meant to create calm and open up space for more joy.
This grounding practice can be done nearly anywhere at any time, and you can feel free to use whatever parts of it speak to you in the moment.
We’re going to G.R.O.U.N.D. ourselves:
- G - Ground
- R - Raise our Arms
- O - Open our Chest
- U - Unwind
- N - Notice our Surroundings
- D - Deepen our Breath
G - Ground
From a standing position, distribute your weight equally on both legs.
Feel yourself connected to the ground through your feet and into your heels and toes.
Feel your shoulders relax.
You may even try 3 or 4 heel bumps: Lift your heels up off the ground and “bump” them back down to your grounded position.
This helps to relax your shoulders and remind your brain that it’s time to get out of your own head.
R - Raise our Arms
Start with your arms by your side.
As you inhale, raise your arms up - arms shoulder distance apart, palms facing in - to shoulder level or higher.
On the exhale, lower your arms quickly, bend your knees, and release your breath with a “ha”.
O - Open our Chest
When we open our chest, we open our heart.
All you have to do to open your chest is just to lift your chest a little.
Tip: Try tapping just below the collarbone. This reminds you to lift your chest and as a bonus helps with posture!
On the inhale, open your chest with a little lift.
On the exhale, let your shoulders drop.
U - Unwind
Unwind using a progressive muscle relaxation technique.
Bring your shoulders up toward your ears as you inhale, and hold them in place for a couple of seconds.
As you exhale, let your shoulders relax.
You can try this with any part of your body that feels tension. Try balling up your fists on the inhale and releasing the tension in your hands and fingers on the exhale.
N - Notice
Notice your surroundings - What do you see, hear, smell, taste and feel?
This places you in the present moment, taking you away from your worries and thoughts.
D - Deepen our Breath
This is simply a mindful pracrtice of deepening and lengthening our exhalations.
Take a breath in, and a long breath out through your mouth or nose.
On each breath, try to extend the exhale as you feel yourself being more grounded.
This is a great one to do just before you let go into sleep.
Try grounding yourself with this practice - in its entirety, or just whatever part calls to you - and open yourself up to more joy in this (or any) season!
Lorrie xoxox
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Website: lorriemickelson.com
Habits, Mindfulness Routines & Self Care For Women 50 & Beyond
30 mins