Grounding with Object Focus
Materials Needed
Feeling
Embarrassed
How to Do It
Hold a small, solid object in your hand, such as a smooth stone or a piece of wood. Focus all your attention on the texture, weight, and temperature of the object. Allow the object to ground you in the present moment, pulling you out of the past experience of embarrassment.
Why It Works
Grounding exercises help to anchor you in the present moment, reducing the impact of past emotional experiences like embarrassment. Focusing on a physical object can provide a sense of stability and calm.
Guided Practice
Find a small, solid object to hold in your hand—a stone, a piece of wood, or anything else that feels grounding to you. Sit comfortably and take a moment to feel the weight of the object in your hand, noticing its texture and shape. Allow yourself to become fully present with this sensation, feeling the object’s presence and how it connects you to the moment.
Allow yourself to be still, feeling your breath soften your body and quiet your mind. Choose a small object to hold in your hand — it could be a stone, a leaf, a piece of jewelry, or any object that feels meaningful to you. Hold the object gently in your hand, and begin to explore it with your senses. Notice the weight of the object in your palm, the texture against your skin, and the temperature it holds.
Slowly move your fingers over the surface of the object, feeling every ridge, curve, or smooth area. Notice the sensations in your fingertips — perhaps a roughness, a softness, or a coolness. Stay with these sensations, allowing your mind to focus fully on the tactile experience. Feel the object as if you are discovering it for the first time, noticing its unique qualities and characteristics. You might find that this focused attention brings up feelings or thoughts — perhaps a sense of curiosity, a feeling of calm, or even a memory associated with the object. Allow these experiences to be present, without judgment or need to change them.
Imagine the object as a symbol of something meaningful to you — perhaps a connection to nature, a reminder of a loved one, or a symbol of strength. Feel how this meaning deepens your exploration, connecting you more deeply to the present moment and to the object itself. Notice if any images, beliefs, or insights arise as you continue to explore the object mindfully. Let this simple act of exploration become a meditation, grounding you in your senses and your experience.
When you feel ready, gently place the object back down, taking a few deep breaths to ground yourself in the present moment. Notice how your body feels now — perhaps more connected, more aware, or simply more at peace. Gently open your eyes, carrying this sense of mindfulness and presence with you into your day, feeling more attuned to the simple moments of life.