Directions
Take a breath in and a slow breath out
Bring attention to 3 things you can see right now
Bring attention to 3 things you can hear right now
Bring attention to 3 things you can sense in your body right now
Bring attention to 3 things you can taste right now
And Breathe in again and out.
Grounding Technique is a mindfulness practice to bring you into the present moment. See if you can find an object around you to pick up. Take some time to slowly bring your attention to how it feels in your hands, the sensations your hands have when holding it. Try and smell it and see what you notice, try to move it in your hands and see what you notice, bring attention to all the details of the object without judging it, just softly noticing the space and details.
Butterfly hug is an EMDR practice that we use to help clients to bring attention to their body, breath and the feeling of softly and gently tapping one side of their shoulder to the other.
Tapping in a safe place When we have trauma living inside of us - it remembers how in the past you did not feel safe and protected. Use the Butterfly hug technique and when you begin to feel calm and relaxed, say to yourself in a caring way “I am safe, you are safe now” Repeat this over and over until you begin to feel your body relax and the emotions pass by.
