Focus on the Present: Pathway to Healing from Narcissistic Trauma (card 29)

This list of grounding techniques is designed to help you reconnect with the present moment and affirm your worth as you heal from narcissistic abuse. You can enhance your “grounding practice” with the Blissful Breathing Card Deck, Chair Yoga Card Deck, Face Yoga Card Deck, 101 Mini Yoga Cards, Joseph Pilates Card Deck, and Pilates Matwork Card Deck.

Yoga Practices

1. Mountain Pose – Stand tall with feet together, grounding through your feet.
    
2. Child’s Pose – Kneel down, stretch arms forward, forehead on the ground, and breathe deeply.
    
3. Plank Pose – Hold your body straight in a plank, pressing hands into the ground.
    
4. Tree Pose – Balance on one foot, bring the other foot to your calf or thigh, and focus on your breath.
    
5. Warrior II Pose – Step your feet wide, bend your front knee, and extend your arms, focusing on your breath.
    
6. Warrior III Pose – Balance on one leg while extending the other leg and arms forward.
    
7. Seated Forward Fold – Sit with legs extended, hinge at the hips, and reach for your toes.
    
8. Upward Dog – Lift your chest and thighs off the mat, creating a backbend.
    
9. Cobra Pose – Press your hands into the mat, lifting your chest while keeping your pelvis grounded.
    
10. Bridge Pose – Lift your hips toward the ceiling, pressing your feet into the mat.
     
11. Crow Pose – Balance on your hands with your knees resting on your upper arms.
     
12. Triangle Pose – Extend one arm to the ground and the other to the sky, creating a triangle shape with your body.
     
13. Boat Pose – Balance on your sitting bones with legs lifted, keeping your spine long.
     
14. Chair Pose – Bend your knees as if sitting on a chair while keeping your arms overhead.
     
15. Savasana (Corpse Pose) – Lie on your back, completely relax, and focus on your breath.
     

Breathing Techniques

16. Box Breathing – Inhale for 4 counts, hold for 4, exhale for 4, and hold for 4.
     
17. Belly Breathing – Inhale deeply into your belly, then slowly exhale.
     
18. Ujjayi Breath – Breathe through your nose, constricting the back of your throat to create a soft sound.
     
19. Alternate Nostril Breathing – Close one nostril, inhale through the other, then switch.
     
20. Lion’s Breath – Inhale deeply, then exhale forcefully through your mouth with your tongue out.
     
21. Breath Counting – Count your breaths silently, from 1 to 10, and repeat.
     
22. 4-7-8 Breath – Inhale for 4 seconds, hold for 7, exhale for 8.
     
23. Circular Breathing – Inhale deeply, exhale without pausing, creating a continuous breathing cycle.
     
24. Feel Your Breath – Place one hand on your belly and one on your chest, noticing the rise and fall.
     
25. Focus on Your Exhale – Slow down your exhale, extending it longer than your inhale.
     

Pilates Exercises

26. The Hundred – Lie on your back, legs lifted, and pump your arms as you inhale for 5, exhale for 5.
     
27. Roll-Up – Slowly curl up and down from the mat with controlled movement.
     
28. Single Leg Stretch – Pull one knee toward your chest while extending the opposite leg.
     
29. Swimming – Lie on your stomach and lift opposite arms and legs alternately.
     
30. Rolling Like a Ball – Hug your knees, roll back and forth along your spine.
     
31. Leg Circles – Circle one leg while stabilising your pelvis.
     
32. Corkscrew – Circle both legs together while lying on your back, stabilising your core.
     
33. Leg Pull Front – Lift your body into a plank and alternate leg lifts.
     
34. Side Kick Series – Lie on your side and kick your legs forward and backward.
     
35. Chest Lift – Lie on your back, knees bent, and lift your head and shoulders off the mat.
     
36. Hip Rolls – Lie on your back, knees bent, and gently roll your hips side to side.
     
37. Kneeling Side Kick – Kneel on one knee and kick the opposite leg out to the side.
     

Mindfulness Techniques

38. Focus on Your Senses – Notice what you can see, hear, feel, smell, and taste.
     
39. Mindful Eating – Eat slowly, savouring each bite and focusing on the taste and texture.
     
40. Meditation – Sit quietly, focus on your breath, and let thoughts pass without judgement.
     
41. Nature Observation – Spend time observing the details of nature, like leaves, flowers, and animals.
     
42. Stretching – Take a moment to stretch your body and notice how it feels.
     
43. Mindful Walking – Walk slowly, paying attention to each step and how your feet connect with the ground.
     
44. Listen to Music – Focus on the melody, lyrics, and instruments in the music.
     
45. Count Backwards from 100 – Engage your mind by counting backwards, focusing on each number.
     
46. Write Down Your Thoughts – Journal your feelings to help clarify your thoughts and emotions.
     
47. Practice Gratitude – List three things you’re grateful for right now.
     
48. Look for Patterns – Observe the patterns around you, such as in nature or your surroundings.
     
49. Use Aromatherapy – Inhale a calming scent, focusing on its aroma and how it makes you feel.
     
50. Create Art – Engage in a creative activity that allows you to express yourself.
     
51. Dance – Move to your favourite music, letting your body feel the rhythm.
     
52. Nature Walk – Spend time in nature, paying attention to the sights, sounds, and smells around you.
     

These grounding techniques can serve as simple yet effective ways to reconnect with the present moment, promoting mindfulness and self-awareness as part of your healing journey.