When I notice myself dwelling on the past, having a flashback, or overthinking something, this simple grounding technique works for me right away.
I bring my attention back to what is happening around me right now.
5 things I can see
Trees, the sky, a dog, grass, a building…
4 things I can feel
My feet feel the bicycle pedals.
My hands are holding the bicycle grips.
The feeling of the seat.
The wind on my skin.
3 things I can hear
The wind.
A dog barking.
Children laughing.
I don’t try to force the thoughts away.
I simply give my attention somewhere else.
I’ve found this helps me shift my focus from painful memories, flashbacks, or unnecessary overthinking back to the present moment.
It’s simple.
It doesn’t take much time.
And I can do it almost anywhere.
Next time you notice your mind going somewhere you don’t want it to go, try bringing your attention back to what you can see, feel, and hear right now.
Reflection questions
• What can I see, feel, and hear right now?
• Is my mind in the past, the future, or the present?
• What do I need to focus on right now?
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