Grounding practices aim to bring your attention into the present moment through awareness of your physical body. Rather than focusing on thoughts or worries, grounding encourages gentle awareness of your body in the environment. 

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By intentionally increasing bodily awareness, grounding exercises provide calming input that can shift the body from an alert state to one ready for rest. 

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Grounding Exercises 

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​Child's Pose 

1. Begin by kneeling on a soft surface like a blanket or bed. 

2. Bring your big toes together and widen your knees

3. Slowly lower your chest toward your thighs, reaching your arms forward or resting them alongside your legs 

4. Allow your forehead to rest on the floor or a pillow for added support 

5. Take slow diaphragmatic breaths while bringing gentle awareness to your body being supported beneath you. 

6. Remain here for as long as comfortable 

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Squeeze Hug

1. While seated in bed, wrap your arms around your torso as if giving yourself a hug. ​

2. Gently apply pressure through your arms, squeezing just enough to feel contact without discomfort. 

3. Notice the sensation of your arms pressing into your body and your body pressing back.  

4. Take a slow inhale through your nose and a long exhale through your mouth 

5. Maintain the hug for 3-5 breaths, or for however long as comfortable, before releasing. 

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In-Bed Grounding 

1. Lie on your back in bed with your knees bent and feet resting flat on the mattress ​​

2. Allow your arms to rest comfortably at your sides or place your hands on your abdomen. 

3. Notice the weight of your body being supported by the mattress beneath you 

4. Take slow breaths, focusing on the gentle rise and fall of your chest or stomach 

5. Remain in this position for 1-2 minutes or for however long as comfortable. 

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3 Minute Guided Grounding Meditation

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5 Minute Guided Grounding Meditation

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10-Minute Guided Grounding Meditation

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Throughout the day, caregiving tasks such as feeding, holding, lifting, and rocking can place repeated strain on the neck, shoulders, wrists, and lower back. This physical tension can make it difficult for the body to fully relax at the end of the day. Gentle stretching before bed can help release accumulated muscle tightness and provide calming input to the nervous system that supports rest. These stretches are best performed after a warm shower or bath, or following the application of a warm compress.

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Gentle Stretches 

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Neck Release 

1. While seated or lying in bed, sit or lie comfortably with your shoulders relaxed 

2. Slowly tilt your head toward one shoulder 

3. Hold this position for 10-15 seconds, noticing the stretch along the opposite side of your neck

4. Return to the center and repeat on the other side 

5. Complete 2-3 repetitions on each side​​​​​​​​​​

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Chest Opener 

1. Sit upright on the edge of your bed 

2. Gently clasp your hands behind your back 

3. Slowly lift your arms alightly while opening your chest 

4. Keep your shoulders relaxed and avoid arching your lower back 

5. Hold for 4-10 seconds before slowly returning upright   

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Wrist Stretch 

1. Extend one arm in front of you with your palm facing down 

2. With your opposite hand, gently grasp your fingers

3. Slowly pull your fingers downward toward the floor until you feel a stretch along the top of your forearm and wrist

4. Hold this position for 10-15 seconds 

5. Return to a neutral position and repeat on the opposite side 

6. Complete 2-3 repetitions on each hand​

Even when lying down, residual tension from the day's activities can prevent the body from fully settling into rest. Progressive muscle relaxation is designed to gently reduce this tension by intentionally tensing and then relaxing different muscle groups throughout the body. This process helps increase awareness of physical sensations and may support a shift from a more alert state into one that is more supportive of sleep.

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​Progressive Muscle Relaxation

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1. Lie comfortably in bed with your arms resting at your sides or hands placed on your abdomen

2. Begin by gently tensing the muscles in your feet for 5 seconds

3. Release the tension and notice the feeling of relaxation for 5-10 seconds 

4. move to the next muscle groups (calves, thighs, abdomen, shoulders, arms, face) 

5. Repeat this process by tensing each muscle group for 5 seconds, then releasing 

6. Continue until you have moved through as many muscle groups as feel comfortable 

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Guided Progressive Muscle Relaxation