Somatic Grounding Techniques

Somatic Grounding Techniques use your body to help ground you in the present moment. They can be useful for both hyperarousal and hypoarousal. They involve using your body and touch to ground you and bring you into a calmer space.

Examples of Somatic Grounding Techniques

Press your feet onto the floor and notice the sensation. Focus on the connection that your feet have to the floor.

Body scan.

Wiggle your toes or fingers and notice the sensation as you move each one.

Rhythm. Tap your feet or fingers in a particular rhythm and repeat it. Stay focused on the beginning and end of each sound.

Do an activity that involves using your hands: gardening, knitting, playing with sand/silly putty, folding laundry, washing dishes, etc. Pay attention to the sensation or body movements.

Clench your hands into fists, then release the tension. Repeat this 10 times.

Press your palms together briskly. Notice the sound and the feeling of warmth.

Reach your hands over your head like you’re trying to reach the sky. Stretch like this for 5 seconds. Bring your arms down and let them relax at your sides.

Stretch and focus on your breath and the physical sensations.

Go for a walk and notice your surroundings and the sensations of walking.

Notice the pressure points on your body on the floor, chair, or whatever you are lying on if lying down.

Do a quick bout of intense exercise (running, jumping, lifting weights, etc.) to use up the body’s stored physical energy.

Squeeze a rubber ball very hard and notice the sensations in your body as you squeeze and release the tension.

Hold ice in your hands and notice the temperature and the wetness as the ice melts.