A Grounding Practice for Unsettling Times

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Support Practices for Teachers.pdf

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This activity invites students to use their imaginations and connect with movement to help calm the nervous system. This activity works best with the adult reading the script also participates and models embodiment.

Script:

Good morning, students. Today we are going to help our brains process some of the big emotions we might have been feeling lately. We’re going to start by quietly standing up, pushing in our chairs, and, just like a tree, grounding our feet in place. If you want to, you can close your eyes, or you can focus on a spot in the room that isn’t moving.

Imagine you are a mighty oak tree, with deep roots that spread far and wide through the soil. Imagine roots sprouting from the bottom of your feet and planting you firmly in place. You are safely rooted. Now, I want you to think about a time recently you felt a big feeling. Maybe you felt angry, or sad, or scared. If you want to, you can put a hand on the spot you feel that anger, or sadness, or fear in your body. Some people feel anger in their arms or throat, or sadness in their upper shoulders or chest, or fear in their side belly or legs.

Imagine that whatever is causing that feeling is the wind in a big storm. There’s thunder, and lightning, and lashing rain, and you’re a tree in this storm of big emotions. But just like a tree, you’re firmly rooted, and just like a tree, you can sway and wiggle, too. So, you can shake out your arms, wiggle and twist your torso as you feel those big feelings, but your feet are firmly rooted. We aren’t making the things causing the big feelings go away—just like a tree can’t stop a storm—but we’re helping our brains process those big feelings by moving our bodies. (Here you can also encourage students to snap, clap, or make humming noises – these auditory experiences, especially humming, help calm the Central Nervous System)

Now imagine the storm has passed. You can make your body still. Imagine that the sun comes out, and you can feel the sun warm and happy and bright on your face. It’s like a hug from one of your favourite people. And since you’re a tree, you need sunlight to grow big and strong. Imagine the sunlight is nourishing you with feelings of love, acceptance, warmth, and safety. Think about a time recently when you felt loved and happy. It’s normal to feel those feelings radiate from our core to make the rest of our muscles relax. You can put one hand on your heart and one hand on your belly and just feel yourself breathe in the sunshine. You might sway a little bit side to side but just enjoy this moment of feeling safe and rooted.

When you’re ready, you can open your eyes and return to your seat. Anytime you feel like big emotions are overwhelming you, you can be like a tree: plant your feet in place, wiggle out the big feelings, and then imagine standing in the sun being warm and safe and just feeling yourself breathe. If you have something big in your life that’s making you feel worried or angry, you can ask to speak to a trusted adult who can help you talk about it.