The Coping Kete

No. 134: Grounding Myself with Sounds

This week, to attain, maintain or regain my sense of wellbeing…

…I will practice getting grounded by slowing down and observing the sounds around me. I will begin by closing my eyes and noticing the sound of my breathing, then I will gradually move my awareness away from my body as I notice the sounds I can hear close to me, then further into the distance. Then I will bring my awareness back towards my body until I become aware of the sound of my breathing again.

Each time I notice my mind wandering back onto concerns of my day, I will bring my awareness back to the sounds around me. As I return from the distance to the sound of my breathing, I will remind myself “I am here, in this place, breathing my breath.” Then I will open my eyes and return to my day.

I’ll start out by practicing this exercise for one or two minutes every morning or night and then move to practicing pausing during the day between tasks to take a moment to ground myself within my body and in environment around me. In this way I will get used to letting go of my thoughts and concerns and giving myself a moment of peace. This will help prepare me for interrupting unhelpful thoughts and giving myself a moment of peace when emotions are running high.

Once I am familiar with this kind of exercise I will add ‘Grounding Myself with Sounds’  to my Personal Coping Kete as a way of shifting my mind away from unhelpful thoughts during moments of stress and distress.

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Acknowledgement: Mindfulness can be traced back to buddhist philosophy. Thich Naht Hanh is known for creating the Engaged Buddhism movement  and popularising mindfulness in the Western world. Jon Kabbat-Zinn is known for popularising mindfulness in the medical community with the Mindfulness-Based Stress-Reduction (MBSR) programme at the University of Massachusetts. Marsha Linehan is known for popularising mindfulness in the mental health community with Dialectical Behaviour Therapy (DBT).  The basic practice of mindfulness features in many strategies shared in The Coping Kete. Once you learn the basic skills, you can use mindfulness in any moment you find yourself in, in countless different ways. There is an awful lot behind each of the skills involved. Follow the links above to learn more. 

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