GroundingHave you been feeling overwhelmed, over stressed or distracted? Sometimes experiencing moments of strong emotions, such as anxiety, anger, helplessness or sadness can lead to these. A build up of these emotions can cause us to feel distressed and distracted both in our personal and work environment.

One technique that can be helpful in situations like these is grounding exercises.

Grounding exercises help bring us to the present moment. The main aim is to bring us awareness, to encourage our mind and our body to reconnect and work together.

There are various ways of grounding techniques and you need to find what works best and is the most comfortable for you. What may work the first time, may not work again the secone time round. So be patient and experiment with some of the techniques.

Here are some of the grounding techniques:

  •  Focus on breath

Tuning into to your breath is one of the simplest ways we can bring our awareness back into the present moment. There are different ways of focusing on your breathing. To simplify things take a slow deep breath in through your nose for 5 counts and exhale through your mouth for 5 counts. Do this in three sets and perform this whenever you need.


  •  Use your senses

Reconnect mind and body through your senses – sight, smell, tastes, touch and hear.

Sight – Find an interesting object around you. Slowly trace the object with your eyes, take note of the size, its colour and textures.

Smell – put on your favourite perfume or smell some flowers in your garden, whatever it maybe smell your favourite scent

Taste – Make yourself a cup of tea, breath it in, take small sips, drink it slowly and enjoy the flavour with each mouthful.

Touch – Take off your shoes, walk bare feet through the grass or on the beach. Feel the sensation of the earth between your toes.

Hear – Stop and listen. Take notice and name what sounds you can hear close by, and gradually move your awareness outwards. Try focusing on what you can hear in the distance.


  •  Create you safe space

Imagine your safe space, your place of calm and comfort. Whether its real or imaginary picture yourself in this relaxing place.

What does it look like? What’s surrounding you?

What can you smell?

What sounds are around you?

What is the temperature?

Take note of how completely calm and peaceful it is. Notice how your mind and body change when you imagine your safe space. Come back to it any time you need to.


  • Movement

Get up and take a slow walk through your neighbourhood. Tune into how your body is moving. Take note of how your legs feel when they hit the ground, notice how your arms move alongside your body, how big your steps are. What else can feel?

Put on some music and dance! Move in a way that feels the most natural and comfortable.

Try a yoga class, go for run or jump in the pool.


Give yourself some time to get the feel of these grounding techniques. Some will feel more naturally than others so try and see what works for you. So experiment and see what you are most comfortable with.

Remember to be patient and kind to yourself!


Hi there! My name is Michelle, I’m the founding director of Mi.ko Massage Therapy.

Welcome to my first blog! I hope to be able to share health facts, promote a healthy lifestyle, emphasize the benefits of massage therapy, provide stretching advise, inform you on practical ways to improve posture and anything else that supports you to work towards a healthier and balanced lifestyle!

Here is a brief introduction of myself and the reason I became a massage therapist.

I started with my certificate in massage therapy in 2016 and loved it so much that I went on to complete my Diploma in Remedial Massage in 2017 and later a certificate in pregnancy and post natal massage in 2018. I’ve been a Massage therapist for almost 2 years now and I own my own business and work part time, from a clinic room at Four Seasons Wellness Centre in Abbotsford.

I’ve actually been in the health care industry for over 8 years now, my other day job is working as a registered nurse. I’ve always been passionate about helping people and improving their health, which was one of the reasons why I became a nurse. I’ve worked in various areas of nursing both in the hospital and community settings. What really excites me is the promotion of good health, health education and disease prevention. Over the last few years I’ve shifted my focus and now aiming towards health education and promotion rather than treatment because I’ve found these to have a greater impact on people’s health and life, as they say, prevention is better than cure.

Three years ago I was in a state where I needed a bit of a career change. I needed to shake things up a bit, I wanted to be able to be in a position where I could greater influence people and support them to make better health decisions for themselves. But I needed something that would still allow me to continue working as nurse. As a nurse I was on the other end of the health spectrum, attending to patients with complex health conditions and because of this I felt like I was not in position where I had a greater impact on people’s health to prevent injury and disease from developing. I wanted to combine my nursing experience with a career that can be used to better improve peoples health, promote wellbeing and prevent injury and disease. That’s where my massage therapy journey began.


Michelle Reponia