Grounding for Seniors: Enhancing Quality of Life

Growing up, grounding was a punishment that my parents used when I was a particularly non-compliant adolescent. Let’s just say that I spent a significant number of hours confined to my bedroom while “thinking about what I did.”

While I’m sure that this original form of discipline still exists, I now practise an entirely different, and more satisfying, type of grounding. And frankly, being confined to the solitude of my bedroom is no longer a punishment.

Grounding, sometimes known as sense foraging, is a technique that helps foster mindfulness. It encourages greater awareness of your present experiences and surroundings. Mindfulness, a skill based in Buddhist tradition, has become increasingly popular in modern culture. Simply put, it focuses on anchoring oneself in the present moment while releasing worries about the past and anxieties about the future.

Grounding is particularly effective in moments of distress, helping individuals regain a sense of control and calm. It helps reset that part of the brain (the limbic system) that causes anxiety in high pressure situations.

person doing breathing exercises

Many people are victims of circular thinking, rumination, and worry. I find that bedtime is when my mind especially likes to wander over the events of the day and relive previous conversations. I may find myself worrying about an upcoming task or event or that I’ll altogether forget to do something important.

Thankfully, there are techniques that can reduce anxiety, stress, or overwhelming emotions. Grounding exercises often involve focusing on sensory experiences (e.g., touch, sound, sight) to bring awareness back to the current moment. This reduces the probability of rumination that, in contrast, focuses on past events or future concerns.

Begin with an awareness of the body. Notice how your body feels, particularly where it makes contact with the ground, chair, or bed. Feel the energy move about your body. As you relax, imagine the energy connecting with the ground through those contact spots.

If that’s difficult, try picking up an object and feeling it in your hand. Feel the smoothness of a polished stone or the roughness of a piece of bark. Focus on the sensation of touch and again try to imagine your energy flowing into the object.

hand holding object

If that’s difficult, try picking up an object and feeling it in your hand. Feel the smoothness of a polished stone or the roughness of a piece of bark. Focus on the sensation of touch and again try to imagine your energy flowing into the object.

Focus on your breathing, the rise and fall of your chest, and the feeling as air passes through the nose or mouth. Without forcing yourself, count during inhalation and exhalation. Slow the breaths if you can. If you’re in acute distress, try taking two quick breaths in and one longer breath out.

Observe your surroundings, the colours and shapes of objects. Only observe, don’t judge. This isn’t the time to think about repainting your walls or moving your furniture. Follow the edges of items in your surroundings, noticing how light affects the form.

Listen to the sounds in the room or in the distance. If the noises in your environment aren’t conducive to relaxation, you could play soothing sounds, like waves on the shore, rain falling, or a crackling fire. Rhythmic sounds can promote relaxation and reduce stress, making them ideal for grounding exercises.

Our sense of smell is most closely linked to memory, so observing the scents around us and focusing on those that have positive connotations can bring a sense of peace. Be it the smell of coffee, eucalyptus oil, or vanilla, if a particular scent brings you to a peaceful place or a comforting memory, it can help you feel more centred and present.

Pet owners know the calming effect of gently petting the fur or feathers of a friendly animal. My cats are often the beneficiaries of my attention as I concentrate on their warmth, softness, and the muscles beneath their silky fur.

diffuser

Grounding exercises reduce anxiety and depression, as well as improve focus and cognitive flexibility. They can improve quality of sleep, reduce chronic pain, and help foster emotional regulation, all of which are important to promote a sense of peace and well-being in later years. Physical limitations do not prevent a person from practising sense foraging. If focus and memory are issues, short sessions may be the best way to begin. With practice, grounding will become easier and more rewarding.


Jane Thrall

Jane Thrall practises her own grounding techniques on a regular basis, especially while travelling or when routines have been disrupted. Her cats don’t seem to mind when she provides some extra sensory stimulation in the form of
chin scritches.