connect with self to feel grounded
let’s get grounded
When we notice our feelings about the climate crisis, it’s helpful to stay grounded in the present moment. Grounding supports us to be more centred, and less overwhelmed. This is not about shutting things out or distracting ourselves from how we feel. Rather, it’s about staying with the present moment so that we can remain emotionally regulated. If we’re grounded, it’s easier to understand what’s happening inside ourselves and decide what next steps to take. Being grounded also supports us to stay in contact with our senses, creativity, joy, and connection with others.
Grounding usually involves bringing our attention to the present moment in some way. Here are some places to start…
If you’ve got five minutes or less…
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STOP stands for Stop, Take a breath, Observe, Proceed.
Developed by Jon Kabat-Zinn, this STOP practice helps us check in with ourselves, so that we can be more present and intentional.
STOP can be done anywhere and you can do this as often as you like. It can take as little as 10 seconds, or as long as five minutes.
You can listen to a guided practice here, recorded by Bronwyn Gresham, CEO of Psychology for a Safe Climate. If you prefer to read, continue on…
Stop, or pause. You might even like to close your eyes or soften your gaze. What does it feel like to stop moving, stop doing?
Take a breath. Notice what it feels like to be alive and breathing. Notice the quality of your breath. Is it slow or fast? Deep or shallow? Are you holding your breath? Is there tension in your body?
Observe your body sensations, thoughts and feelings. Try to have as much openness and curiosity as possible. There’s no need to judge, analyse, or fix things; simply notice. Is there tension in your body? Are you caught in thoughts or feelings about the climate crisis? Whatever is present, simply acknowledge it. You might even like to say to yourself, ‘I see you. It’s okay.’
Proceed with more awareness. Step into the next moment with more awareness and intention. You might like to ask yourself, ‘What’s most important right now?’ or, ‘Is there anything I need to support myself?’
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Similar to the STOP practice (above), Tara Brach’s RAIN practice can be done anytime, anywhere, for as long as you need. RAIN stands for Recognise, Allow, Investigate, Nurture:
Recognize what is going on: consciously acknowledge the feelings, thoughts, and behaviours affecting you in any given moment.
Allow the experience to be there, just as it is: this means simply letting the thoughts, emotions, feelings, or sensations you have just recognised simply be there, without having to fix or avoid anything. It might help to mentally whisper, ‘It’s okay,’ or ‘This belongs.’
Investigate with interest and care; call on your natural curiosity and direct more focussed attention to your present experience. This works best if you can bring your attention to the felt sense of the body, rather than staying in your head. You might ask yourself: You might ask yourself: ‘What most wants attention? How am I experiencing this in my body? What am I believing? What does this vulnerable place want from me? What does it most need?’
Nurture with self-compassion. This involves asking what the wounded/stressed/hurting part inside you needs. Does it need a message of reassurance? A message of love? Something physical like a walk, a hug, someone to talk to? Does it need to create something or connect with nature somehow? (See below for some longer creative and nature-based practices).
Once you’ve completed the active steps of RAIN, notice the quality of your experience and continue with your day in that more aware state.
You might like to write down some notes in a journal, or to draw, sing, dance your experience; creative expression can help us integrate our thoughts and feelings.
Remember you can do this as many times as you need throughout the day, and it gets quicker and easier with practice.
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This is a series of guided meditations developed by Kristin Neff and recorded by Kathleen Cator.
We recommend the Self-Compassion Break, Compassionate Movement, or Compassionate Body Scan for some quick grounding.
There are also longer meditations if you feel like digging deeper.
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This beautiful sit spot meditation by PSC member Carly Dober will guide you through a simple practice that will help you (re)connect with place. Taking time to sit and be with nature is a great way to calm the nervous system, but it also helps us connect with our wider ecosystem and any feelings of appreciation, grief, love, sadness, or anything else that might come up.
if you’ve got a bit longer…
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This practice is designed to help you connect with nature and cultivate gratitude for the beautiful world we live in. This is not about ignoring the realities of climate change, or approaching the world with a sense of false positivity. By taking a moment to connect and be grateful, we can quiet the mind and enjoy a few moments of embodied connection.
Go for a wander either inside or outside: your back garden, the street, your local park… It doesn't need to be anywhere special or far away. Go slower than you might usually walk.
As you wander, notice what captures your attention: a tree, a bird, a rock, a flower... allow yourself to be drawn in by this being.
Move toward it with curiosity. Really notice it: take in its details, savour its scent, its colour, its shape, its sound, whatever moves you in the moment.
Sense and savour whatever it is that you have been drawn to. Allow its beauty in by pausing with it, and taking three deep breaths.
As it feels authentic to you, offer your praise to this being out loud. Speak (or sing or dance!) about what drew you to this Other. What do you notice and appreciate about it? What don’t you understand? Appreciate its mysteries and unknowns. Let yourself be surprised at what you express. If it feels right you might even bow to this being, or offer it a gesture of thanks.
Then…. keep wandering, notice who tugs at your heart next and lavish it with praise for just existing!
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This is a creative practice that will help you slow down, stay in the present moment, and connect with nature. You might like to take a small bag with you (or wear something with pockets), as you will be collecting some items as you walk:
Take a wander outside: your back garden, the street, your local park… it doesn't need to be anywhere special. Go slower than you might otherwise.
As you wander, allow your senses to come alive and take in the colours and textures around you.
Collect any natural materials that catch your eye or you feel drawn to: flowers, leaves, rocks, sticks, feathers, thorns. Make sure you’re not taking anything that should be left where it belongs.
When you feel you have gathered enough, find a spot where you can sit down comfortably (either outside or back at home) and use these materials to build a mandala, or pattern.
Shape your materials in different concentric circles or patterns. Give yourself a generous amount of time to let the materials you have chosen guide you as to the best way to place and shape them. You might even head back out and look for more materials to add to your creation!
It can be lovely to build a mandala like this somewhere outside where others might encounter it on their daily walk - think of it as your co-creation with nature, a gift back to the natural world, and to your community.
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If you would like some more one-on-one support, you might like to book a private session with a Climate Aware Practitioner to talk about your experiences. Climate aware practitioners are professionals who are climate-aware and trained to help people with their climate emotions.
In the directory, you can search for practitioners by location and profession, so that you can find a good fit.
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If you would like to learn more about ecotherapy, check out this Introduction to Ecotherapy from Ecotherapist, Psychotherapist, Consultant and Poet Tina Bramley.
There is also this in-depth talk from PSC Member Geoff Berry, using light as a metaphor for connecting with ourselves and the universe, through ritual and practice.