Grounded in the Present

Excerpt: Grounding Exercise - Grounded in the Present - Session 1

Course: Freedom From Anxiety

Speakers: Matthias Barker

Anchoring Yourself: Finding Calm Amidst the Storm of Thoughts

There’s something stirring in your heart and mind, a whirlwind of thoughts you can’t seem to control. For a moment, disengage from them, like setting down airpods. Notice that the thoughts continue, like background audio. They won’t vanish, but you can shift your focus to the present moment.

Breathing Through the Storm

Take a breath. These thoughts don’t need to disappear for you to be present. Take another breath. Perhaps these thoughts feel like an overwhelming storm, making even a simple breath feel unbearable.

Grounding in the Present

If that’s the case, imagine throwing an anchor overboard, sinking to the ocean floor. This anchor will hold you steady as you weather the storm. If focusing on your breath is too intense, choose an object in the room. Look for something with texture or a distinct color.

Grounding in Reality

Look away from the video. What do you see? Focus on the texture of your shirt, a doorknob, anything. Pretend it’s your anchor, your ocean floor. Notice its color, shape, and texture. Imagine its temperature and how it would feel to the touch. Even imagine its taste.

Presence Amidst the Waves

Hold onto this anchor as thoughts crash like waves. Return to the present moment. You don’t need the waves to subside to be here with me. Simply shift your attention. We’re not silencing the thoughts, but grounding ourselves in the present.

Breathing with Intention: Finding Calm

When you feel ready, take a breath, holding for three seconds at the top. Breathe in. You can feel okay, even amidst the storm, with the thoughts playing in the background. Simply bring your attention back to this moment and breathe.

Conclusion: Finding Stability in the Present Moment

Even when thoughts feel overwhelming, you can find stability in the present. By engaging your senses and focusing on tangible objects, you can anchor yourself and weather the storm. Remember, you don’t need the chaos to stop to find peace in this moment.

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Understanding the Roots of Anxiety

Session 1

Video: Grounding Exercise - Grounded in the Present

Anxiety Stories

Video: What is Anxiety

Topics: Defining Anxiety; Responses to Anxiety

Session 2

Video: Grounding Exercise - Breathing in Hope

Video: Neuroscience of Anxiety

Video: The Experience of Anxiety

Topics: Neuroscience of Anxiety; Feelings Wheel; Anxiety Sweep

Session 3

Video: Blessing Prayer

Video: Reframing Anxiety

Video: Roots Discovery Process

Topics: Inner Voices; Critical Voices

Session 4

Video: Root Cause: Our Cultural Moment

Video: Root Cause: Spiritual Warfare

Topics: Cultural/Political/Racial Tensions; Spiritual Warfare; I Hear/God Says

Session 5

Video: Root Cause: Family of Origin & Wounds

Topics: Family of Origin Issues

Healing Through Relationships

Session 6

Video: Relationships of Trust

Video: Relationship with God

Video: Inner Healing Prayer

Topics: Trust; God; Prayer; Scripture

Session 7

Video: You are not your Anxiety

Video: Relationship with Self

Topics: Goals/Aspirations; Shame/Feeling Loved; Emotional Awareness

Session 8

Video: Relationship with Others

Video: The Journey Onward

Topics: Listening Triad; Sharing with Others

Share the Struggle Courses are topical expert led video courses to help you understand life’s greatest struggles and provide you with tools for navigating them. Moreover, STS courses create a space for you to connect with others struggling with similar things, experience belonging, and encounter God’s nearness in a place of wilderness in your life (pain, confusion, healing journey). Want to start a group at your church? Reach out to us here to learn how.

Here at Share The Struggle we believe Jesus is present with us in the middle of our pain and mess, and it is in that place that we often experience and encounter Jesus most deeply.

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