How To Do It:

Sit down and give yourself a gentle foot massage. Focus on pressing and kneading the areas that feel tight or sore. As you massage, breathe deeply and imagine that you are grounding yourself, releasing the nausea and disgust through your feet and into the earth. Visualize the negative emotions being absorbed and neutralized by the ground beneath you.

Why It Works:

Massaging your feet can activate pressure points that help reduce nausea, and grounding through the feet provides a physical way to release overwhelming emotions.

Guided Practice:

Sit comfortably and place your hands on your feet. Close your eyes and take a few deep breaths, feeling the warmth of your hands against your skin. Notice any sensations in your feet—perhaps a tightness or a coolness.

Feel the texture of your skin, the shape of your foot, and any areas that feel particularly tense or tender. Start with slow, firm strokes along the length of your foot, from the heel to the toes, noticing any sensations that arise. Perhaps you feel a sense of grounding or stability, or maybe a slight discomfort that gradually eases with each massage stroke.

Continue massaging your foot, paying attention to each area—the heel, the arch, the ball of your foot, and each toe. Allow yourself to explore these sensations fully, noticing how different areas might feel different from one another. Perhaps there is a sense of relaxation spreading from your foot up your leg, or maybe just a heightened awareness of the contact between your hands and foot. Stay with this practice, breathing deeply and staying present with the massage.

As you continue, imagine that with each massage stroke, you are grounding yourself more deeply into the earth. Feel the connection between your foot and the ground beneath you, perhaps sensing a stability or strength that grows with each stroke. Allow yourself to explore this feeling of grounding, noticing any thoughts, images, or feelings that arise. Allow this practice to help you feel more connected to the present moment, noticing any insights or realizations.

When you feel ready, gently switch to the other foot, repeating the massage and the grounding visualization. Take a few moments to notice how your body feels now—whether there is a sense of calm, stability, or perhaps something else entirely. Allow yourself to stay in this state for a few more breaths, enjoying the sensation of grounding and presence. When you are ready, gently open your eyes, carrying this sense of stability and connection with you into your day.

How To Do It:

Take a cool, damp cloth and press it gently against your forehead. Close your eyes and focus on the cool sensation, allowing it to draw your attention away from the nausea and disgust. Imagine the coolness absorbing the heat and tension from your emotions, leaving you feeling refreshed and calmer.

Why It Works:

Cooling the forehead can help alleviate the physical sensation of nausea, and the focus on the coolness can distract from the intense feelings of disgust.

Guided Practice:

Sit comfortably and place a cool, damp cloth on your forehead. Close your eyes and take a few deep breaths, noticing the coolness against your skin. Feel the gentle pressure and any sensations that arise.

Feel the coolness of the cloth against your skin, noticing how it gently lowers your temperature and brings a soothing sensation to your forehead. As you breathe, allow this coolness to spread across your forehead and down the sides of your face. Notice if there is a feeling of relief, a softening, or perhaps just the refreshing touch of the cloth.

Continue to breathe deeply, feeling the sensation of the cool cloth with each inhale and exhale. Perhaps you notice the way the coolness interacts with the warmth of your skin, creating a contrast that brings your awareness to this moment. Allow any thoughts or feelings to arise naturally, observing them without judgment. You might notice a sense of calm, clarity, or maybe just a heightened awareness of the cooling sensation.

As you stay with this practice, imagine the coolness from the cloth moving inward, soothing not just the surface of your skin but also calming any tension or stress beneath it. Perhaps you feel a gentle relaxation spreading through your forehead, or maybe a sense of ease extending down to your eyes and jaw. Allow yourself to explore these sensations, noticing any shifts in your state of mind or body.

When you feel ready, gently remove the cloth and place it aside. Take a moment to notice how your forehead feels now—whether there is a lingering sense of coolness, relaxation, or perhaps something else entirely. Allow yourself to stay with this feeling for a few more breaths, enjoying the sensation. When you are ready, gently open your eyes, carrying this sense of cool relief with you into your day.

How To Do It:

Close your eyes and imagine yourself standing on the shore, with gentle waves lapping at your feet. Visualize each wave as a cleansing force, washing away the feelings of nausea and disgust. Imagine the emotions being pulled out of your body and carried away by the water, leaving you feeling lighter and more at peace with each passing wave.

Why It Works:

Visualization can be a powerful tool for processing emotions, and the imagery of cleansing waves can help soothe both the physical sensation of nausea and the emotional intensity of disgust.

Guided Practice:

Sit comfortably and close your eyes. Take a few deep breaths, imagining gentle waves washing over your body, cleansing away any tension or discomfort. Notice any sensations in your body—perhaps a lightness or a release.

Allow these gentle waves to wash over you, flowing from your head to your toes. Visualize these waves as a cleansing force, carrying away any tension, stress, or unwanted energy. Notice the sensation of the waves as they move over you, perhaps feeling a gentle coolness or a soft warmth.

As you continue to visualize the waves, notice how they interact with different parts of your body. Perhaps you feel a sense of release in your shoulders, a softening in your chest, or maybe a calm settling in your belly. Allow yourself to be fully present with these sensations, noticing how each wave brings a different experience. You might also notice if certain areas of your body feel more affected by the waves, inviting them to release and cleanse.

Stay with this visualization of the cleansing waves, allowing them to wash away any remaining tension or negativity. Notice if there are any thoughts or emotions that come to the surface as the waves move over you, and let them be carried away by the water. Let these waves symbolize renewal or release, easing you into a state of calm.

When you feel ready, gently allow the waves to recede, bringing your awareness back to your breath. Notice how your body feels now—whether there is a sense of lightness, clarity, or perhaps something else. Allow yourself to stay with this feeling for a few more breaths, enjoying the sense of renewal. When you are ready, gently open your eyes, carrying the feeling of cleansing and calm with you into your day.

How To Do It:

Place a drop of peppermint essential oil on a tissue or cotton ball and hold it near your nose. Breathe in the scent deeply, focusing on the cooling, refreshing sensation. As you inhale, imagine the peppermint clearing away the nausea and disgust, refreshing your body and mind with each breath.

Why It Works:

Peppermint is known for its anti-nausea properties, and inhaling its scent can help soothe the stomach and provide a refreshing experience.

Guided Practice:

Hold a vial of peppermint oil or a peppermint leaf near your nose. Close your eyes and take a few deep breaths. Notice the sharp, invigorating scent of the peppermint, how it fills your nostrils and tingles slightly as it moves down your throat. Imagine this scent as a way to awaken your senses, clearing your mind and energizing your body.

As you continue to inhale, focus on the sensations in your body. Feel the coolness in your nasal passages, the way the scent seems to open up your breathing, and any tingling in your sinuses or throat. Allow yourself to become aware of other times when you’ve felt this sense of clarity or alertness—perhaps during a fresh morning breeze or a moment of realization.

Allow any meanings or beliefs about clarity and alertness to arise naturally. Feel the contrast between moments of sharp focus and those of fogginess—one might feel crisp and refreshing, while the other feels dense and heavy. Continue to breathe in the peppermint scent, noticing how your body and mind respond.

When you feel ready, take a final deep breath and set the peppermint aside. Notice any changes in your body—whether it's a heightened sense of awareness or a softening in your shoulders. Stay with these sensations, allowing yourself to be fully present in this state of awareness. When you’re ready, gently bring your attention back to the room.

How To Do It:

Brew a cup of ginger tea, which is known for its soothing effects on the stomach. Sit quietly and take slow, deliberate sips of the tea. As you sip, close your eyes and focus on the warmth and flavor, imagining it soothing your stomach and calming the nausea. Pair each sip with a deep breath, inhaling through your nose and exhaling through your mouth, visualizing the release of disgust with each breath out.

Why It Works:

Ginger has natural anti-nausea properties, and the combination of sipping tea and deep breathing can help calm both the body and mind, reducing feelings of nausea and disgust.

Guided Practice:

Prepare a cup of ginger tea and sit comfortably. Close your eyes and take a few deep breaths, noticing the warm steam rising from the cup. Feel the warmth on your face and the subtle scent of ginger.

Take a few deep breaths, allowing the aroma of the tea to fill your senses. Notice the sensation of the warmth in your hands, perhaps feeling a comforting heat or a gentle tingling. As you breathe in, draw in the scent of the ginger, letting it awaken your senses and bring you into the present moment.

Slowly, bring the cup to your lips and take a small sip, allowing the tea to rest on your tongue. Feel the warmth and taste of the ginger, perhaps noticing a spicy warmth or a soothing, earthy flavor. As you swallow, feel the tea moving down your throat, spreading warmth throughout your body. You might notice a sense of comfort or invigoration, or perhaps a memory or image that arises with the taste. Allow yourself to fully savor each sip, bringing awareness to how each taste and sensation connects to your body.

As you continue sipping, notice how the tea’s warmth spreads, perhaps bringing a sense of relaxation or awakening to different parts of your body. Feel the tea's heat moving into your chest, perhaps warming your heart center, or maybe traveling down to your belly, soothing and comforting. Allow yourself to be present with whatever sensations arise, noticing any emotions or thoughts that come up as you drink. Perhaps this warmth reminds you of other comforting moments, or maybe it stirs something deeper within, inviting you to explore further.

When you feel ready, take a final sip, allowing yourself to enjoy the lingering warmth and flavor. Notice if there is a sense of satisfaction, comfort, or perhaps a deeper sense of grounding. Allow yourself to stay in this space of awareness and presence, feeling the tea’s warmth as it radiates through your body. When you are ready, gently bring your awareness back to the room, placing the cup down and taking a moment to reflect on your experience before moving on with your day.