“Surrender to what is.  Let go of what was.  Have faith in what will be.” 
~ Sonia Ricotti

January's Mindfulness Tip of the Month:

Physical Grounding

• Run cool or warm water over your hands 
• Grab tightly onto your chair as hard as you can
• Tough various items around you: a pen, keys, your clothing, the table, the walls, etc. Notice the textures, materials, colors, weight, temperatures. Compare objects you touch: Is one colder? Lighter? 
• Dig your feet into the floor: Literally "ground" them! Notice the tension centered in your heels as you do this. Remind yourself that you are connected to the ground
• Carry a grounding object in your pocket- a small object (a small rock, clay, a ring, a piece of cloth, etc.) that you can touch or look at whenever you feel triggered
• Jump up and down
• Notice your body: the weight of your body in the chair; wiggling your toes in your socks; the feel of your back against the chair. You are connected to this world. 
• Stretch. Extend your fingers, arms, and legs as far as you can reach them
• Clench and release your fists
• Walk slowly, noticing each footstep, saying "left" or "right" with each step
• Eat something, describing the flavor in detail to yourself 
• Smell something, describing the scent in detail to yourself 
• Focus on your breathing, noticing each inhale and exhale.