Pulse Check with Grounding
Materials Needed
Feeling
Out of Control
How to Do It
Sit down and place two fingers on your wrist or neck to feel your pulse. Close your eyes and focus solely on the rhythm of your heartbeat. Sync your breath with your pulse—inhale for four beats, hold for four, exhale for four. As you do this, imagine your heartbeat as a steady, grounding force, anchoring you in the present moment and helping you regain control over your emotions and thoughts.
Why It Works
Focusing on your pulse and breathing helps to center your mind and body, providing a sense of grounding and stability, which is crucial when you feel out of control.
Guided Practice
Sit or stand comfortably and place your fingers on your wrist or neck to feel your pulse. Close your eyes and take a few deep breaths, tuning into the rhythm of your heartbeat. Notice any sensations of calm or agitation in your body. Allow yourself to be with these feelings, without needing to change your pulse just yet.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. Gently place your fingertips on your wrist or neck to find your pulse. Feel the steady rhythm beneath your fingers, the quiet beat of your heart. Notice how each pulse feels—perhaps a soft thud, a subtle vibration, or something else entirely.
As you tune into your pulse, imagine this rhythm as a grounding force, connecting you to the present moment. Feel each beat echoing through your body, like a drum grounding you to the earth. You might notice familiar patterns of stress or calmness that surface, or feel a new insight about how your body responds to different states of being. Allow yourself to explore these sensations fully, staying present with the pulse.
Visualize each heartbeat sending roots down from your body into the earth, grounding you deeper with every beat. Imagine these roots spreading wide and deep, anchoring you firmly in place. You might see images of a tree, feel a sense of stability in your core, or notice a new belief emerging about your own strength and resilience. Stay with these feelings, using the pulse to guide your connection to the earth.
When you feel ready, gently release your pulse and take a few more deep breaths. Notice how your body feels now—whether there is a sense of calm, grounding, or perhaps a deeper connection to your own heartbeat. Allow yourself to stay with this feeling for a few more moments, enjoying the steady rhythm within you. When you are ready, gently open your eyes, carrying this sense of grounding and inner rhythm with you into your day.