Grounding Practices
Tools, practices, and reflections to accompany you on your journey of self-discovery and personal growth.
5–4–3–2–1 Grounding Technique
When you feel overwhelmed or disconnected, try this simple awareness practice to gently bring yourself back to the present moment:
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Name 5 things you can see
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Name 4 things you can feel through touch ( your clothes on your skin, the surface supporting you)
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Name 3 things you can hear
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Name 2 things you can smell
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Name 1 thing you can taste right now
Breath Awareness
When you feel overwhelmed or disconnected, try this simple awareness practice to gently bring yourself back to the present moment:
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Find a comfortable position, sitting or lying down
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Place one hand on your heart and one on your abdomen
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Inhale for a count of 4, hold for 4, exhale for 4, hold for 4, and repeat.
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Notice the movement of your chest and belly as they rise and fall
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Continue for 1 minute, or for as long as feels right.
​A pause to care for yourself
When you’re going through a difficult moment, allow yourself to pause and practice:
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Mindfulness – Become aware of what is happening within you, trying not to judge it.
“This is a moment of suffering,” or “This is difficult right now.” -
Normalizing the emotion – Acknowledge that suffering is part of the human experience.
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Self-kindness –
“May I accept myself as I am, right now, in this very moment.”
Daily Practice
Simple body-based practices to reconnect with yourself.
Breathwork
2 minutes of mindful breathing to cultivate presence.
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Body–mind connection
When a strong emotion arises, notice where it shows up in your body.
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Gentle movement
While running an errand, take ten steps with full awareness.
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Intuitive writing
Open a book at random, pick five words, and use them as a starting point to write. Read it back and notice what comes up for you.
Books that inspired me
Books that have been meaningful in my journey and might resonate with you along the way.
Bringing yoga to life - Donna Farhi.
Lo yoga nella vita - Donna Farhi.
Nonviolent Communication: A Language of Life - Bertram Rosenberg Marshall
Le parole sono finestre (oppure muri) - Bertram Rosenberg Marshall
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Il Miglior ascolto della tua vita - Marco Andreoli
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L'alchimista - Paulo Cohelo
The Alchemist - Paulo Cohelo
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Articles
Reflections on the human experience and inner exploration.
The Way of Wilderness - Steven Harper
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10 Learnings That Changed How I Think About Emotions - Brené Brown
Crescita personale: come tracciare un percorso scientifico per il cambiamento -Filippo Ongaro
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Self Compassion: come avviene la compassione verso di sè - Igea
Video
Reflections on authenticity, awareness, emotions, and personal growth.
Yoga Nidra | Swami Satyananda Saraswati
https://rb.gy/drvxnf
Brené Brown on Vulnerability
https://www.youtube.com/watch?v=iCvmsMzlF7o​
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Se devo chiederlo, non lo voglio più | Marco Andreoli
https://www.instagram.com/p/DK87Og-oFmD/
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La via del cambiamento - Intervista a Paolo Quattrini, prima parte
https://www.youtube.com/watch?v=wB_MSVdVw5A
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Awareness Journal
Only available in Italian.. English version coming soon!
For when you decide to work on awareness with consistency.
This journal is designed to support you in becoming more aware of how you tend to react when you find yourself in situations that create tension.
Take a few minutes each day for 10 days to notice what you feel, what you think, and how you re-act — reacting as acting in response to something else.
As awareness grows, you create space to choose how to act — to respond intentionally, exercise your agency, and begin relating to your life with more ownership, rather than moving through it as a passive participant.
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