Lesson 5

Grounding & Somatic Tools

When the nervous system is dysregulated, the mind often tries to think its way out of the problem.

But regulation happens through the body.

Grounding Techniques:

5–4–3–2–1 sensory reset

Name Aloud:

5 things you see
4 things you feel (touch sensation - not emotionally)
3 things you hear
2 things you smell
1 thing you taste

This is a great exercise to ground you into the present moment and keep you from spiraling into past (regret) or future (worry).

Somatic Shake Exercise

Release stress physically.

Stand and gently shake arms, shoulders, legs.

Do this for 60 seconds at first..then you can work your way up to 3 minutes.

If you’ve ever watched your pet you may see them shake out their excess or nervous energy. You can catch dogs, cats, and even birds doing the Somatic Shake.

Chakra Balancing Session

If you have time for a guided session to balance the energy in your body, Val’s ‘balance.’ album of guided meditations is a great tool to ease triggers, inerrupt patterns, and bring a sense of peace and safety to your body.

Each track is recorded with Solfeggio Frequencies which help to balance the brains two hemispheres.

Click on the image below to access the full album.