How to use your body to soothe your mind.

Calm Practice

Anchor

Anchoring yourself to the present is helpful if you find yourself feeling triggered, spacey, dissociative, or overwhelmed by future worries and fears.

Fill in the blanks and repeat gently to yourself:

• I am here.
• I am ______________________________. (Describe where you are specifically such as, ‘in my kitchen.’)
• I am in ______________________________. (State the city or town you are in.)
• It is ____________________ (Day of the week) at __________ (Specific time).
• It is ______________________________ (Describe the weather outside such as, ‘sunny’ or ‘raining’.).
• I can feel my ______________________________ (Describe one body contact point such as, ‘feet on the floor’ or ‘hair brushing my back.).
• I can hear ______________________________ (Name a few things you can hear.).
• I can see ______________________________ (Name the first thing that catches your attention.).
• And I am safe here in this moment.

Reference

Ballagh, R. (2024). Anchor. 101 Ways to Find Calm: How to Use Your Body to Soothe Your Mind. P. 196.