Gathering Resources

It is bittersweet savouring the fading beauty of autumn as we begin to contract and draw inward in preparation for the winter months. There is a part of me that appreciates this time of year – the vibrant foliage and harvest, yet I am aware that there is another part of me feeling trepidation for the long winter months looming.

Gathering Resources – Now is the time for me to ensure that my self-care routines are solidly in place and that I commit to the things and people that uplift me. What about you?

Here are some of my tried and true activities that boost me:

  • Moving my body.

  • Getting out in nature – ravine walks in the city.

  • Connecting with the human condition by watching films, reading biographies and engaging with students, clients and fellow seekers.

One more thing that revitalizes me is ongoing learning. I believe that as human beings we need to keep growing and learning. What piques your interest these days? How are you evolving yourself?

Here is what I am reading: Yoga and Psyche Integrating the Paths of Yoga and Psychology for Healing, Transformation, and Joy, by Mariana Caplan. Caplan is a seasoned yogi, teacher and psychotherapist.

I am currently teaching a preregistered trauma informed yoga group. One of my students asked me to write out grounding practices that can be used as tools in every day living (this resource is now on my website under resources). I am expanding on the topic of grounding here because I feel that we could all benefit.

What is Grounding? Grounding is a tool that is referred to both in yoga and psychotherapy and is an important concept when it comes to supporting well-being. When we spend too much time thinking or worrying, our energy moves upward. We may feel scattered, flighty, agitated, overwhelmed, and unclear.

The act of grounding helps us focus our energy down into our bodies and into the earth and we can feel more present.

Feet are useful tools for facilitating grounding.They are a long way down from our thinking minds and we can connect our feet into the earth.

Here are five of my favorite grounding techniques. If you want more, check out my resource sheet on my website. Bonus - the first three you can do anywhere and no one has to know.

1. Imagine you are growing roots through your feet and you are sending them down from the soles of your feet, through the floor, deep into the centre of the earth. Feel plugged into the centre of the earth. Feel the effect of gravity while also growing tall through the crown of your head. As you exhale, send the breath all the way down to your feet, tethering you to the solid earth.

2. 4:6 ratio breathing. Inhale for 4 beats and exhale for 6 beats. Let the exhale feel like a sigh. Make the ratio work for you. You could always try 3:5. The point is to encourage the exhalation to be longer than the inhalation.

3. 5-4-3-2-1 Grounding. Using your five senses, try to name:

  • 5 - things that you can see

  • 4 - things that you can feel (silkiness of skin, your hair)

  • 3 - things you can hear in your environment

  • 2 - things you can smell

  • 1 - thing you can taste

4. Take a warm shower and feel the water making contact with your skin.

5. Literally lie down on the ground. Slow everything down. Place a blanket over your body and/or put a sandbag or a substantial book on your belly to help you feel weighted down. The feeling of weight on the body is grounding and many people find it comforting.


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The bulk of my work these days consists of offering private yoga, mindfulness, and/or relational healing sessions. You might choose to work with me on yoga specifically or you might want a blend of yoga and somatic therapy. Research reveals that yoga is a useful, complementary support to psychological work. Posture exploration, breathing practices, meditation, mindfulness, and visualization are all ways to promote healing.
 
I would be honoured to be of service if you feel called to explore in any of the ways above. This is your invitation to reach out and connect. In fact, this could be your way of pursuing ongoing learning! 

I leave you with a short poem by Nayyirah Waheed:

there is you and you.
this is a relationship,
this is the most important relationship.

In wellness,

 
Kathryn Bowen