I don’t know about you but anxiety has been a crippling factor for me, and a lot of other people for that matter. so often it goes unnoticed or shoved aside for the lack of patience to deal with it. Whether it is social anxiety disorder, health anxieties, or just general anxiousness. This article will comprehensively discuss how to calm down anxiety, using different grounding techniques for anxiety. The art of grounding exercises helps you to feel like you are n charge of your life, sitting in the driver’s seat, or taking the reins. This article will discuss a variety of grounding techniques like clapping, using cold water, the 54321 grounding technique, and more.

What are grounding techniques?

Grounding in is a way of bringing yourself back to the present moment, it connects you to what is happening in the here and now. If you find yourself getting sucked into a rabbit hole of bad memories and flashbacks, there are a variety of exercises you can practice to ground yourself from general stress to anxiety grounding techniques, even techniques for panic attack grounding. These techniques can help you learn how to overcome fear, and overcome a number of anxiety disorders or situations that may trigger them.

Your five senses will be your greatest coping mechanism. If you start to feel overwhelmed, these techniques work by bringing awareness to how your body feels, what you can see in front of you, what noises you can hear, what taste is on your tongue, and the different scents in the air. Essentially, grounding techniques are a way of bringing mindfulness into your daily practice.

What is grounding in therapy, is it different?

If you struggle with a crippling anxiety disorder or post-traumatic stress disorder, PTSD, your nervous system is permanently in hyper-drive, favoring your fight-or-flight response a little too much for your mind to recover in between. In this case, self-care might not be enough and therapy could be what’s best for you. During your therapy sessions, your therapist will teach you calming strategies for anxiety so that when you are out and about and feel an anxiety attack coming along you have been prepared with the know-how to soothe your panicky symptoms.

Anxiety grounding definition in psychology

The psychological definition for “grounding”, 

“Individuals who have experienced trauma often find it difficult to stay within the ‘window of tolerance’. Grounding techniques (which can be sensory/perceptual or cognitive) are an essential treatment technique for trauma therapists and anyone who struggles with the consequences of trauma.”

Types of grounding exercises for dissociation

If you feel detached, as if you are a participant in your life and not the one taking the reins, there are a series of anxiety relief techniques you can do to help you take the front seat of your life again.

Sensory grounding techniques

Sensory grounding techniques make use of your five senses to bring you out of your mind burying thoughts and back into the present. These techniques would involve taking note how your body feels, what scents can you smell in the air, looking up at the clouds in the sky, splashing your face with cold water, and more.

Physical grounding techniques

Physical grounding techniques link with the sensory techniques, with the added element of your surroundings. It could involve the objects that are nearest to you, are they light or heavy? soft or rugged? Physical grounding techniques also involve getting your body to move. You could opt for yoga, which is extremely beneficial in this case, or if time is not on your side, some simple jumping jacks will be sufficient. Take note of the physical sensations your body feels with each motion.

Self-soothing techniques

Self-soothing techniques are when you need it of comforting by yourself, for yourself. This might involve massaging your temples, cuddling your favorite blanket,  deep breathing, or listening to your favorite music.

Emotional grounding strategies

So often we get so caught up in our memories that those less desired feelings pop up too often. When this happens, you can try some emotional grounding techniques which involve bringing up a memory of something you are more fond of, that perfect family day at the beach, the feeling when your mother hugs you, any positive emotion which might drown out the negative. There are also incredible health benefits of laughter, so engaging a memory that makes you laugh can help as well.

Mental exercises for anxiety

Mental games or exercises are a great way to distract yourself. If anxiety is taking over, you can always conquer it with some maths – a good game of sudoku is bound to confuse the stress right out of you.

5 best grounding techniques for anxiety & panic attacks

There are a number of grounding techniques for panic attacks or general anxiety that you can use if you feel overwhelmed or caught off-guard. Read on to find out how to calm down from anxiety.

54321 grounding technique (5 senses grounding method)

The 54321 method involves listing things starting from five and working down. This helps you to take stock of your surroundings and what is happening in your current reality – forgetting your future expectations and the past traumas, for a moment. Read on to find out how to calm down anxiety using the 54321 technique.

1. 5 – List five things that you can see
2. 4 – List four things that you can hear
3. 3 – List three things that you can smell
4. 2 – List two things that you can touch
5. 1 – Name one thing that you can taste

Breathing techniques

When anxiety or panic attacks start to egg you on, our heart rate starts to rise, we get hot-cold sweats in our palms, and tingly fingers – you might even feel like your chest tightens. Fortunately, there are some phenomenal breathing techniques you can practice when those feelings first rise which will nip your panic attack in its butt.

Coldwater or Ice

Shock therapy is the only option in some cases. In this case, an ice-cold shower might be the best tool in your defense against anxiety. You could opt to simply splash your face with some cold water but in severe instances, you might want to get your hand on some ice cubes and grip them tightly.

What can you hear

When the thoughts are pounding in your head, your own voice is drowning out your voice of reason. The prickling sensation starts in your fingers and your heart rises. When these overwhelming and often loud thoughts are seemingly taking over, close your eyes and take note of the sounds that are coming out of your surroundings. Birds singing nearby, children playing, the sound of running water, the hum of traffic in the distance can remind you where you are, presently.

Listening to music

It is undeniable the impact that certain music has on our emotional and mental health. Certain sound vibrations can manipulate our own vibration and instill a sense of calm. You might find that listening to one of your particularly favorite songs could lift your mood, or snap you out of your anxiety.

Other interesting uses for grounding exercises

Grounding exercises for anxiety are not the only reason you might need a bit of centering. You might be in group therapy for drug addiction or PTSD. Luckily, there are grounding techniques to suit any situation or mode. Read on to find out more!

Using grounding techniques for PTSD

Post-traumatic stress disorder can be one of the most debilitating aspects of our consciousness. You are bamboozled with sleepless nights due to bad dreams and flashbacks in your waketime. If you experience an intense moment where memories were triggered and it threatens a panic attack, there are a few methods you can use to alleviate those symptoms by grounding yourself.

Grounding Object

This can be as simple as it sounds. Find something of meaning to you, a beaded necklace, an ornament, or a photograph of a loved one, or a watch. Make sure the memory this object trigger is a positive one – take note of that feeling and allow it to become your present feeling, taking over the negative one.

Using grounding exercises for groups

Grounding exercises are extremely helpful in group therapy settings. This helps to keep every member of the group present with each person’s story, sharing, contribution. It is easy when you hear a story from someone else that is similar to our own trauma to get sucked into that rabbit hold of memories we spoke about earlier on.  There are a few options of grounding techniques to use within group sessions.

Clapping

Clapping in unison with your group can bring each of you back to the present. The pattern of claps can be in a variety of rhythms:

• Group leader counts to 5 and the group must only clap on when you say the numbers two and four.
• Clapping a certain number of claps, then state an affirmation: “I am here, I am at peace”.
• Starting with one member of the group clapping one clap, then the person to their right claps, and the pattern continues.

Stretching

Getting your body to move and stretch can bring oxygen flow to our brain and a notion of mindfulness – how does your body feel? Are your mussels stiff? Is your back sore? Here are a few great yoga poses that bring you back into the here-and-now. A quick vinyasa flow or some sun salutations will snap you back into reality.

Using grounding activities for meetings (virtual or live)

If you have a virtual meeting, or in the flesh, anxiety can often run strife in the moments leading up it. This can lead you to feel flustered and unprepared. To prevent that you can choose from a number of techniques to ground you en you start to feel prickly.

Squeezing

Stress balls are a great tool for those fast-paced jobs where you don’t get much time to think for yourself over the anxiety you feel. As you squeeze it, take note of how your nad feels, which muscle in your hand feels tenser?

Wiggle your Toes

Stress balls and fidget spinners alike are not readily available all of the time. Another method is simply curling your toes, closed shoes or not, and squeeze them. Make sure to take note of how each toe feels like you would with a stress ball.

Key takeaways

Grounding has the potential to change your life. It is a habitual practice of coping skills that alleviates your panicked symptoms threatening your wellbeing. There is a magnitude of grounding techniques, you just need to find the one that works the best for you.

“If you don’t learn how to ground to your surroundings, you will live like a slave to your emotions rather than a master of them” – Mateo Sol.

FAQs

What is the 54321 grounding technique?

Starting from the number five and counting down, state five things you can see, then four things you can hear, then three things you can smell, then two things you can touch, and finally, one thing you can taste. This allows you to be present.

Who can use ground techniques?

Grounding techniques can be used by anyone. You do not have to be suffering from chronic anxiety or PTSD. You might simply feel overwhelmed momentarily and grounding exercises will help to bring your clarity back.

What are some grounding techniques?

Playing a quick math game, clapping whilst counting to five, splashing your face with water, squeezing a stress ball, listening to music, keeping a grounding object nearby, wiggling toes are all amongst the many different grounding techniques you can use to center yourself.

Reiki is an energy healing practice. It is based on the concept that we all have energy centers inside our bodies that connect us to our subtle bodies and the universal energy of all that is. It was discovered by Dr. Mikao Usui along with five founding principles.

What are the original reiki principles?

The principles of reiki are like a set of guidelines on how to live and practice Reiki compassionately. They are a set of core concepts or dogmas that were created by Mikao Usui, a theologist who promoted the teachings and benefits of Reiki. Dr. Usui designed the five reiki ideals as a way to help practitioners connect with their reiki energy to boost one’s own well-being and that of others.

Reiki precepts: 5 principles of reiki

The five Reiki principles were originally Japanese. The start of the principles is the phrase; “kyo da kawe” which is translated into; “just for today”. This reminds us to live in the present moment within our everyday life and that our personal growth depends on taking each day as it comes. Below are the five Reiki principles every reiki practitioner should incorporate into their Reiki training or spiritual practices.

Just for today, I will not worry

• “Kyo dake wa, Okolu-na”.

What does this reiki principle mean?

This principle when directly translated means, do not worry. Our daily lives are filled to the brim with all sorts of things to worry about. This is not conducive to your personal growth or general physical, mental and emotional health – high stress is never a good thing. This principle reminds us to make acts of self-care so that we can forgive the past ad forget the future and live in the now.

How to use this reiki mantra

There is no right or wrong way to use these reiki principles as mantras. They are malleable to morning affirmation or any meditation throughout the day. This mantra is particularly perfect in the morning before you start your day and are faced with undesired news. You can do this during meditation or by looking into the mirror and repeating the mantra three times. Be sure to set your intention before you start.

Just for today, I will not be angry

• “Kyo dake wa, Shinpai suna”

What does this reiki principle mean?

This precept when directly translated means; “do not anger”. There is a bad stigma on the emotion, anger, when it is not a bad thing at all, only a natural human feeling. We should not be so judgmental  What really matters is how you react to that anger. This principle reminds us to not react with anger but rather to channel it into something beneficial. You might think this is bottling up your emotions but if you introspect on what could be the cause it will help you feel less anger.

How to use this reiki mantra

Whenever you approach a seemingly high-stress environment that might trigger you it is a good time to do a quick meditation on this mantra. Repeat it out loud or in your head three times and visualize a white light of serenity surrounding you.

Just for today, I will be grateful

• “Kyo dake wa, kansha shite”.

What does this reiki principle mean?

This precept means; ” I will give thanks for my many blessings”. It means to be grateful and appreciative of everything you have and everyone in your life that most of us take for granted. We all have those desires in our lives and dreams for our futures it is hard to not feel disappointed when things don’t go according to plan. This reiki principle reminds us to practice mindfulness over greed – to take a moment and appreciate what we already have.

How to use this reiki mantra

This mantra is perfect for those moments of pure disappointment where you might feel like you failed at something or upset over an outcome. Repeat the phrase three times in your head or out loud whilst focusing your attention on everything you can be grateful for.

Just for today, I will do my work honestly

• “Kyo dake wa, goo hage me”.

What does this reiki principle mean?

This principle means to be honest and authentic. This is easier said than done but extremely beneficial to your life force. We are all influenced to some degree by modern-day society and what the media says is how we should be. If you start living your own truth will add meaning to your work, if not for others for yourself. You will be more passionate about your work because it’s something that interests you.

How to use this reiki mantra

This principle is perfect for whenever you are feeling insecure about what your course of action should be. You might start looking for advice from others that doesn’t resonate with you. Focus your attention introspectively on your gut feeling, or voice, whilst repeating this mantra three times.

Just for today, I will be kind to every living thing

• “Kyo dake wa, Hito ni Shingetsu ni”.

What does this reiki principle mean?

This principle means to be compassionate and practice mindfulness. It reminds us that karma is ever-present and whatever we put out into the world we receive back 10 times. If you are unkind towards someone or something you will not receive kindness from the universe in return, in fact, the opposite.

How to use this reiki mantra

You can do this during meditation or by looking into the mirror and repeating the mantra three times. Be sure to set your intention before you start.

Key takeaways

What is reiki and how is it used to benefit us? Each of these Japanese reiki principles, created by dr. Mikao Usui can be used at a beginner’s reiki level and are perfect to incorporate into your reiki practices. Even though they are useful individually, according to your daily situations, they are most powerful when used altogether. Start your day of by repeating each principle one after the other, three times. This can be done before, during, and after meditation. 

There is more information to be found – specifically about reiki symbols and their power, in other areas of our blog!

Tibetan singing bowls have been used for thousands of years for hundreds of reasons. The ancient artifact is still seen as a mystery due to not much information on them being available. What exactly is Tibetan singing bowl healing good for? Or should it be avoided. This article will discuss the physical, emotional, mental, and spiritual aspects which are affected by the frequencies of singing bowls and how and why we should all have one! read further to fin out more!

What is a singing bowl (AKA sound bowl)?

What are Tibetan sound healing bowls, you might ask? Otherwise known as Buddhist singing bowls, or Himalayan singing bowls, or even sound bowls, they are a form of a bell but in the shape of a bowl. They are typically made out of metals like brass or copper and accompanied by a wooden mallet or something called a striker which we will discuss further on. When played they make a beautiful, eerie resonating sound that is unique to each bowl which is designed according to its history. They have been used for over a thousand years in meditation practices as a way to delve into a deeper state of higher consciousness.

Singing bowls history: a brief guide

According to historical research, not much is known about Tibetan singing bowls. This has a lot to do with the Chinese Communist invasion of Tibet where monasteries, along with important artifacts and Buddhist scriptures, were destroyed.  From the minimal knowledge available it has been found that Tibetan singing bowls may not truly be Tibetan. Their origin lies in Nepal, India, although many would argue this fact. Tibet was the place where the metal or material for the singing bowls was mined from and it was sent over to Nepal where these carefully and skillfully designed bowls were crafted. This all started about 6000 years ago, where the singing bowls were crafted within monasteries, setting their roots deeply with Buddhism.

How do singing bowls work?

Traditionally, Tibetan singing bowls are forged with a mixture of metals, or an alloy if you want to get technical. It is said that in ancient times, singing bowls were made from metals that came from meteorites and connected us to the planets above. In modern days the bowls are made out of metals mined from the ground and each metal is affiliated with a specific planet in our solar system. Lead is the metal of Saturn, iron for Mars, copper for Venus, tin for Jupiter, silver for the Moon, and gold for the Sun.

in order to bring out the sound vibrations from a singing bowl you either need a striker or a wooden mallet which can be optionally covered with wool or suede. You can either strike the outer edge of the bowl to make it ring a strong and prominent frequency or you can run the mallet of your choice along the rim of the bowl and you will hear it sing a resonating frequency that instantly relaxes you. These healing frequencies have a profound effect on our body and spirit. Alternatively you can also use tuning forks for healing and a similar effect.

What does a Tibetan bowl sound like?

Tibetan or Himalayan singing bowls are one of the most unique instruments with their sound. The sound of the singing bowl is determined by the tool you use and the shape and size of the bowl. When striking the bowl it sounds much like ringing a bell but softer, especially when using a wool-covered mallet. In order to make the bowl sing a lasting frequency, you need to run a mallet along the outside edge or rim of the bowl until it exudes an angelic ringing sound. Suede-covered mallets are the easiest to use and bring out the frequencies and they prevent the crashing sound caused by friction.

Tibetan singing bowl benefits

Sound has most definitely been the preferred form of media over the centuries. This is largely because of its ability to lift the human consciousness into a higher form. There are many more  Tibetan singing bowl benefits we may experience. For whatever reason, your singing bowl, or local sound therapist will be able to assist with an array of different signing bowl meditation benefits, perfect for you!

Deep Relaxation

The healing sound of a singing bowl automatically relaxes you as soon as the frequency reaches your ears. For thousands of years, singing bowls have been used by monks as a method of deepening your meditative state. It can also help those who are not as experienced with the art of meditating and struggle to switch off and turn inwards by guiding their consciousness into that desired state of being.

Improving Sleep

Sleep is definitely one of the most important things e need to help every part of our body, mind, and spirit. Without sleep, our minds are fogged and clarity seems to be a thing of mysteries. Our bodies will not function at their optimal pace, stress levels will be at their peak and we will feel downright crazy. Often people with insomnia or any form of sleep difficulty issues will find the above statement true. A sound bath by a singing bowl before bed might just be the trick to tuck yourself in and enjoy a full REM cycle. You will wake up feeling rejuvenated and capable of anything.

Spiritual Cleanse

Chakra healing is a common cause for people to seek out singing bowl vibrational healing. Often we are exposed to negative energies which threaten our physical, emotional, mental, and spiritual well-being. One great way to clear any blockages in your chakras or your auric field is by exposing yourself to the frequency of a singing bowl. Another aspect which is benefitted y the frequencies of singing bowls re your sacral chakra, or your third eye. Yes, your third eye is also a chakra, but it is in particular with your consciousness, your spiritual mind. If your third eye is blocked your intuition will be inactive and you will not be able to see or understand things clearly.

Stress Relief

Monks, yogis, and these days, just about anyone, have been using singing bowls to help deepen their meditations. In the same sense, the frequencies that these instruments exude can also lessen your stress levels.

Emotional Trauma Relief

Certain frequencies, like the solfeggio frequencies, are said to manipulate your brainwaves. When you are exposed to a repetitive vibration your brain tends to match that frequency. So if you play a singing bowl that plays a frequency tuned to 528 Hz, the love vibration, then you yourself may become the vibration of love. This can be used to alleviate any emotional traumas we experience.

Pain Relief

Although there is not much scientific evidence to back this up, singing bowl vibrations have been said to alleviate pain like muscle or joint pain from overexerting yourself when exercising, or the pain from an injured joint. If you are attempting to alleviate pain which is in the extremes, it is advised not to test the boundaries after the sound bath risking more pain.

Improves Physical Health

It is said that singing bowls can bring your body’s energetic force into a harmonious state. This can help strengthen your immune system, lower your blood pressure, ensuring blood flow which can prevent any clots from forming. Naturally, there are minimal studies done with conclusive evidence that a singing bowl can do all these amazing things, yet, there is no evidence which disproves the concept either.

Dangers of singing bowls

Although there is not much conclusive evidence which states any negative side effects or possible dangers of using singing bowls as a form of sound therapy. That being said there are some possibilities of undesired results being achieved during a sound bath.

Pregnancy

If you are expecting a bundle of joy to arrive into this world it is advised to not place a singing bowl on your body, or against your skin, so as not to disrupt the baby growing inside you. In particular, if you are around a singing bowl during your pregnancy, make sure it is not played too loud and close to your belly or your back. Your baby might feel uneasy with the vibrations of the singing bowl or possibly even induce early labor!

Surgery Interference

Some of us have gone through traumas like car accidents which may result in metal plates being inserted into our bodies via surgery. It has been suggested that the vibrations from the frequency created by a singing bowl can cause the metal plate inside of you to vibrate and shift. But there is no evidence that supports this conclusively.

Heart Problems

Singing bowls instantly put you into a state of deep relaxation during a sound bath. – it slows down your heart rate In the process. This helps with destressing your body and mind but if you have any form of heart problems like a pacemaker, artificial heart valves, or anything of the sort can be seriously harmed by the vibrations of a singing bowl.

Headaches

Some unfortunate people have expressed the disappointment of feeling a headache come on after listening to a singing bowl for an extended time. The high and low frequencies can occasionally cause a disturbance in your mind which may result in a headache, or possibly even a migraine in serious cases. If this is a matter which persists, it might be advised to seek alternative healing methods.

Placebo Effect

If you are attempting to treat your stress levels, clearing your chakras, or lift your mood, a singing bowl might just be the answer for you. But, if you are attempting to treat more serious mental health illnesses you may be led into thinking the relaxing vibrations are working when they’re actually not helping the root cause of the illness. The frequency of a singing bowl can provide some temporary relief for some mental illnesses but it can also put you in a deep, meditative space where less desired thoughts are brought up by your subconscious voice. therefore, it is also advised for you to seek out a mental health practitioner simultaneously if this is something you wish to try.

Neurological Disorders

Certain neurological disorders or diseases like epilepsy or Parkinsons are said to not benefit from a singing bowl’s vibrations.  The vibrational frequency might set an epileptic fit off if you are not properly medicated. This can be dangerous because the sound healing therapist who is playing the singing bowl may not know what to do if you start seizing. If you have either of these problems or anything of a similar nature it is advised to consult your doctor before you attempt this.

How to use a singing bowl for healing

There are many methods for healing with singing bowls. one could play it for themselves by holding the singing bowl in the palm of your hand, making sure to stretch your fingers out so you mute the vibrations made by the bowl shape. Imagine it like you strike a bell. If you touch the bell itself the sound will stop. In a sound therapy session, your practitioners will have you lying on a bed they have especially for this purpose, or on the ground, comfortable. With some sound healing therapy sessions, two singing bowls or more are required for sound bowl healing. Once you are situated in your horizontal position comfortably, the sound therapist will place the bowls either on your body or around you in an organized manner, according to what type of healing you are in need of. The therapist will then strike the bowl to signify the beginning of the healing session and start with their work. often, a long and clear tone is needed for relaxation or other forms of healing. To achieve this, you must take your mallet, with the preferred padding or none at all, and run it over the rim of the bowl in a circular motion until a harmonious and angelic sound comes from it. Sometimes chants are accompanied by the sounds from the singing bowl, as well as the occasional guided meditation.

A simple Tibetan singing bowl meditation

Tibetan bowl meditation has been most common in Eastern healing. Since spiritual tourists discovered the remarkable healing process and adapted the singing bowls into modern Western culture. Before we begin with discussing how to meditate with the sound bowl, we will discuss how you must hold it. With a bit of common sense, we can agree that if your bowl is large you should place it on a table on a pad so it does not vibrate on the table’s surface, causing the sound of friction. If your bowl is small enough to fit comfortably in the palm of your hand, making sure your fingers are not cupping the outside wall of the bowl, only balancing it carefully. As we described previously there are various forms of strikers or mallets to choose from which all produce a different sound.

When you strike the bowl with your striker or mallet, a strong pure tone will be heard. If you wish to make the bowl sing, producing a longer tone, you must run the mallet around the outside wall, or the rim of the bowl. close your eyes and focus on the tone it creates whilst breathing deeply. Once you are in a meditative space if any thoughts come up, focus on them in an attempt to find the root of the thoughts, being negative or positive. Make sure to set your intention for positvity before you embark on this journey.

Key takeaways about tibetan singing bowl healing

It is undoubted the beautiful tones created by a singing bowl are deeply relaxing and mysterious in their ways. There are so many possible benefits we can all experience if we can only get our hands n a singing bowl… or just the practitioner. Singing bowls healing is something with exploring for any of us, even if stress is all we are experiencing. You are worth the effort.

FAQs

How do you play a tibetan singing bowl?

Either by striking the bowl with a striker to create a sharp, strong, and quick tone, or you can run the mallet around the outside of the bowl or around the rim of the bowl in a circular motion, using your whole arm to recent any friction clashing sounds.

What are singing bowls made of?

They are usually made of alloys of metal mined from the ground. These metals are said to connect us to the planets in the solar system. Tin, copper, iron, brass, silver, and gold.

How do you meditate with a singing bowl?

Set your intention before you start anything. You must lie down in a horizontal and comfortable position with your eyes closed. When you hear the frequencies you must focus your attention on the sound whilst breathing deeply. Focus a white light of pure energy surrounding you and anyone that may pop into your meditative thought process.

Do singing bowls heal?

There is no evidence that singing bowls can physically heal our bodies but there are suggestions that they can alleviate pain in your muscles and joints.

How often should you use a singing bowl?

It depends on what you are using it for. If you are trying to get a full night’s sleep then you can use your singing bowl every night before you get into bed. If you are using it to alleviate your stress levels at work, it can be helpful to have it handy for everyday use. Yet, you must make sure you have no other health risks which may cause harm from excessive exposure to these high frequencies.