In today’s world, we are bombarded with information from social media, the internet, and the people around us. This influx can often lead to a muddled sense of self, making it challenging to distinguish our own thoughts and opinions from external influences. The key to navigating this complexity is to cultivate a strong sense of identity while remaining open to growth, learning, and support from others. Life is in constant flux, and adaptability is crucial. To help with this, I’d like to introduce you to the concept of “grounding.”
Grounding is a practice that helps you stay connected to the present moment and your true self. By engaging in grounding techniques, you can center your mind, reduce stress, and enhance your overall well-being. It allows you to maintain a clear sense of who you are amidst the noise and change of everyday life. Grounding can be a powerful tool in fostering stability and inner peace.
Here are some rituals to help you feel more grounded:
1. Get Outside and in Nature
Nature naturally grounds us. Think of a tree with its roots deep in the earth, supported by nature, and its branches reaching for sunlight. Spending time in nature connects us to the earth’s nurturing energy, reduces stress, and brings a sense of peace.
“In one recent experiment conducted in Japan, participants were assigned to walk either in a forest or in an urban center (taking walks of equal length and difficulty) while having their heart rate variability, heart rate, and blood pressure measured. The participants also filled out questionnaires about their moods, stress levels, and other psychological measures.
Results showed that those who walked in forests had significantly lower heart rates and higher heart rate variability (indicating more relaxation and less stress), and reported better moods and less anxiety, than those who walked in urban settings. The researchers concluded that there’s something about being in nature that had a beneficial effect on stress reduction, above and beyond what exercise alone might have produced.”
— How nature makes you kinder, happier, more creative
2. Walk Barefoot Outside
Walking barefoot on the earth, known as “grounding” or “earthing,” connects us directly with the earth’s energy. Studies have shown incredible benefits from grounding in this way, including reduced pain, better sleep, and a shift from the sympathetic nervous system (fight or flight) into our parasympathetic nervous system (rest and digest). Simply walking barefoot in a park or your backyard can make you feel more present and connected.
3. Meditation and Breathing
Meditation and deep breathing are great ways to move from stress to a sense of calm and presence. These practices help you connect with your body and focus on your breath, allowing you to disconnect from external noise and find inner clarity. Just a few minutes of focused breathing can make a significant difference.
4. Disconnect Regularly
Constant connectivity can be overwhelming. Make time to disconnect from social media and the online world. Instead of always seeking external advice, turn inward and listen to your intuition. Turn off your phone and stop scroling. Regularly disconnecting will improve your mental health, reduce stress, and bring clarity.
5. Engage in Handcrafts
Doing something creative with your hands, like baking bread, sculpting, or playing with clay, can calm the mind. I tried a sculpting course with my dearest friend, and it was such fun and relaxing experience. The process of creating something brings unmatched peace and energy. Give it a try and see how it feels.
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5 Tehnika za “uzemljenje” koje mozete prmenjivati svaki dan
Generalno svakog dana, ma svake minute mi primamo informacije sa drustvenih mreza, interneta i od ljudi oko nas, sto moze lako dovesti do sukoba nasih vlastitih misli i stavova. Krajnji cilj je imati snazan osecaj ko smo mi, dok ostajemo otvoreni za rast, ucenje i podrsku drugih. Kako se ne bi izgubili u tom vrtlogu, zelim da vas upoznam sa konceptom “grounding” ili “uzemljenja”.
Biti uzemljen znaci osecati se sigurnim, stabilnim, podrzanim, opustenim i povezan sa svojim telom i zemljom. Takodje podrazumeva pronalazenje unutrasnjeg mira uprkos spoljnim promenama i biti potpuno prisutan, umesto stalnog bavljenja prosloscu ili buducnoscu.
Evo nekoliko rituala koji vam mogu pomoci da se osecate vise uzemljeno:
1. Izadjite u prirodu
Priroda nas prirodno uzemljuje. Zamislite drvo sa svojim korenima duboko u zemlji, podrzano prirodom, i njegovim granama koje se pruzaju prema suncu. Provodjenje vremena u prirodi povezuje nas sa negujucem energijom zemlje, smanjuje stres i donosi osecaju mira.
“U jednom nedavnom eksperimentu sprovedenom u Japanu, ucesnici su bili rasporedjeni da hodaju ili u sumi ili u urbanom centru (setnje jednake duzine i tezine) dok im se merila varijabilnost srcanog ritma, srcani ritam i krvni pritisak. Ucesnici su takodje popunjavali upitnike o svom raspolozenju, nivoima stresa i drugim psiholoskim merama.
Rezultati su pokazali da su oni koji su setali po sumama imali znacajno nize srcane ritmove i visu varijabilnost srcanog ritma (sto ukazuje na vecu opustenost i manje stresa), te su prijavili bolje raspolozenje i manji stepen anksioznosti u poredjenju sa onima koji su setali u urbanim sredinama. Istrazivaci su zakljucili da postoji nesto u boravku u prirodi sto ima blagotvoran efekat na smanjenje stresa, iznad i izvan onoga sto bi sama vezba mogla da proizvede.”
— Kako priroda cini da postanete ljubazniji, srecniji, kreativniji
2. Hodajte bosonogi
Hodanje bosonogi po zemlji, poznato kao “uzemljenje” ili “earthing,” povezuje nas direktno sa energijom zemlje. Studije su pokazale neverovatne koristi od uzemljenja na ovaj nacin, ukljucujuci smanjenje bola, bolji san i prelazak iz simpaticnog nervnog sistema (borbe ili bekstva) u parasimpaticni nervni sistem (odmor i varenje). Jednostavno hodanje bosonogi po parku ili u vasem dvoristu moze uciniti da se osecate prisutnije i povezanije.
3. Meditacija i disanje
Meditacija i duboko disanje su odlicni nacini da se predje sa stresa na osecaj smirenosti i prisutnosti. Ove prakse pomazu vam da se povezete sa svojim telom i fokusirate na svoj dah, omogucavajuci vam da se iskljucite od spoljasnje buke. Samo nekoliko minuta fokusiranog disanja moze napraviti znacajnu razliku.
4. Redovno se iskljucujte
Stalna povezanost moze biti preplavljujuca. Pronadjite vreme da se iskljucite sa drustvenih mreza i iz online sveta. Umesto da stalno trazite savete spolja, okrenite se unutra i slusajte svoju intuiciju. Iskljucite telefon i prestanite da skrolujete. Redovno iskljucivanje ce poboljsati vase mentalno zdravlje, smanjiti stres i doneti jasnocu.
5. Bavite se rucnim radom/nadjite hobby koji ukljucuje rad rukama
Bavljenje kreativnim radom rukama, kao sto je pecenje domaceg hleba, vajanje ili rad sa glinom, moze umiriti um. Probala sam kurs vajanja sa mojom dragom prijateljicom i bilo je to fenomelno i opustajuce iskustvo. Proces stvaranja necega donosi neuporediv mir i energiju. Pokusajte i vidite kako se osecate.
Tanja's diary 🧚🏻♂️ 