Grounding Workbook by Embody Healing

1. 3Grounding

2. When we have experienced difficult events in
our lives, we often find ourselves being
transported from the present moment to be
fully encapsulated by thoughts, images,
emotions, sensations, and feelings either
associated with the past or the future.
This can happen by a trigger, internally or
externally, in our environment, which, con-
sciously or subconsciously, reminds us of
something painful that we haven’t fully
processed yet.
Yes - we can be triggered by something and
be completely unaware of the reasons why
or even what the initial trigger was in the
first place.
One way to start becoming more familiar
with our triggers is to keep a journal or notes
each time you notice that you have a strong
physical, mental, or emotional reaction in
your life, and assess any connections to what
could have “triggered” it.
Typically, during these triggering events, our
minds and bodies are going into fight/flight/-
freeze/appease mode. This mode is con-
trolled by the limbic portion of our brains.
When we are triggered, the limbic system
takes over the driver’s seat, and our prefron-
tal cortex, which is in charge of our ability to
rationalize/reason, ends up going offline.
It can be difficult to regulate the nervous
system once it has gone full steam from a
0 to 10. This is why it is so important to
become familiar with your triggers and
physical/mental/emotional sensations so
that you can become an expert at noticing
the first, slightest tinges of them, and then,
in turn, incorporate one of your intervention
tools to help regulate your nervous system.
Grounding is one tool that helps to remind
your body and mind that it is currently
present and not in a subconscious past
evenor memory.
Grounding helps to bring you consciously to
the present moment through awareness of
your current environment by noticing your
physical relationship with your surroundings.
What is
Grounding?

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Exercise
things you can see
different textures or items you can touch
different sounds you can hear
different smells that you notice
taste or positive statement about yourself
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4. Grounding Resources
Standing/walking barefoot in grass for 15 minutes.
Watching nature shows, listening to nature sounds,
spending time in nature.
Drumming on drums or listening to drumming music.
Listening to “grounding” guided meditations.
Eating earthy root vegetables, potatoes, chocolate,
and/or drinking ginger ale/tea.
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5. How do I feel when I am not grounded? Where do I feel that lack of
grounding in my body?
Grounding Journal
How do I feel when I am grounded?Where do I feel that sense of
grounding in my body?
What are my favorite ways to feel more grounded?

6. NOTES