Excerpt: Grounding Exercise - From a Place of Calm - Trauma Session 2
Course: Moving Through Trauma
Speakers: Matthias Barker
Finding Calm: A Grounding Exercise for Navigating Emotional Content
We recognize that as you engage with this course, you might encounter moments where difficult emotions rise to the surface. Perhaps you notice your heartbeat quickening, you start to feel sweaty, fidgety, uncomfortable, or agitated. You might even experience a racing heart or shortness of breath. In these moments, we strongly encourage you to pause and return to this grounding exercise. Taking a break to ensure you feel a sense of calm before continuing is a crucial principle for making this a safe and constructive experience. The only way this material will be truly helpful is if you navigate it from a place of calm and safety.
A Simple Grounding Technique
Let’s go through this exercise together. First, touch each finger to the pad of your thumb, one hand at a time. Practice this gentle movement until it feels comfortable. Then, try doing it with both hands simultaneously, like so. You can adjust the speed to whatever feels right for you – some find a quicker pace helpful, while others prefer a slower rhythm.
Activating Your Brain for Calm
This simple action helps activate centers in your brain that tend to decrease in activity when you feel stressed. By focusing on the dexterity of your fingers and being present in your body, you’re encouraging these parts of your brain to come back online. This is a helpful trick to regain focus and a sense of being grounded.
The Power of Breath
Next, let’s focus on your breath. Take a breath in slowly through your nose. Hold that breath for a brief moment. Then, exhale slowly through your mouth.
Finding Your Center
Take your time and repeat this breathing exercise and the finger-to-thumb movement for as long as you need. Pay attention to how your body feels, noticing the shift from any agitation, fidgetiness, or a racing heartbeat. Wait for that feeling of inner calm and groundedness to arrive before you decide to continue further in the course. Prioritizing your sense of safety and calm is paramount throughout this journey.
If you like the content, you can continue in a few different ways…
- See the outline below and check out other sections from the Moving Through Trauma course.
- Take the full small group course to your church community! The first course your church runs is free! Reach out to us here to learn how.
- Connect with a Share The Struggle Coach for one-on-one support. Let’s face it, some of us have tried kicking this thing, and we’ve had no luck. It’s time to start looking toward forms of support that can help us see and feel the beautiful life God has in store for us.
Session 1
Welcome to the Moving Through Trauma Course
Video: Welcome
Video: Guardrails & Grace for the Journey
Video: For Those of You Who
Topics: Hypoarousal; Hyperarousal; Grace
Session 2
Video: Grounding Exercise - From a Place of Calm
Video: Unpacking Trauma
Video: Our Trauma Threshold
Topics: Embedded Trauma/Traumatic Event; Traumatic Threshold
Session 3
Video: Grounding Exercise - Breath and Bilateral Stimulation
Video: How Trauma Functions in our Emotions, Brain, and Body
Video: Our Three Primary Responses to Trauma
Topics: Neuroscience Terms; Fragmentation/Dissociation/Isolation
Session 4
Video: Grounding Exercise - Lowering Stress in the Nervous System
Video: How Family & Collective Systems Impact How We Experience Trauma
Video: Trauma’s Connection to our Health and Wellbeing
Topics: Attunement; Containment; Rupture & Repair; ACE Study (Third Video)
Session 5
Video: Grounding Exercise - Breathing in Hope
Video: How We Heal
Topics: Healing: Reconstruction; Release; Acceptance
Session 6
Video: Grounding Exercise - Grounded in the Present
Video: Relationship with God
Topics: Relationship with God; Prayer Practices
Session 7
Video: Relationship with Self
Topics: Cold Water Treatment; Developing Story Awareness
Session 8
Video: Grounding Exercise - From a Place of Calm
Video: Relationship with Others
Video: Redeeming Trauma
Topics: Building Support; Listening Triad
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