10 Grounding Practices for Women

Grounding is the practice of bringing your awareness back into your body. It reconnects you with your breath, your senses and the steady support beneath you.

Grounding helps you shift from overwhelm to presence, from scattered thoughts to inner steadiness.

As you do the following practices, bring your mind, your awareness into the practice. Notice what you are experiencing during the practice. What physical sensations are you aware of?

Also, try to feel the moment of your body as you breath.

And most important, go slow, be gentle and have patience with yourself.

1. Drop Into Your Pelvis

Place a hand on your lower belly and one on your sacrum.

Breathe slowly into the bowl of the pelvis.

Feel your weight settling downward.

This invites safety, stability, and embodied presence.

2. Soften the Belly

Unclench the abdomen.

Let the breath deepen naturally.

Feel the physical sensations of your body moving as you breathe.

A softened belly signals to the vagus nerve that you are safe and can rest.

3. Press Your Feet Into the Floor

Press your feet downward into the floor, or move them in any way that feels comfortable. Feel the texture beneath them. Notice the temperature of your feet.

This engages your sense of touch, which interrupts stressful thought loops, brining your awareness to the present moment where you are safe. Affirm, “I am safe.”

4. Hold Something Cool or Warm

A warm mug, a cool stone, a heated pack. Bring your awareness to the temperature of the object you are holding. Pause. Notice.

Temperature change helps interrupt overwhelm and brings you back into your senses. This brings you into the present state of noticing.

5. Humming or chanting

Hum softly. Notice where you feel the physical sensation of humming in your own throat. Notice if you feel sensation in your head, down into your torso.

Humming vibrates the vagus nerve, which helps with nervous system regulation.

6.Weighted Comfort


Use a blanket, shawl, or wrap to add gentle weight to your shoulders or lap.

Women often feel safer when the body is “held” in soft containment.

7. Slow the Exhale

Inhale naturally.

Exhale a little slower and a little longer

Long exhalations activate the parasympathetic nervous system

and shift you out of fight-or-flight.

8. Orient to Your Space

Gently look around the room.

Notice colors, shapes, and light.

Say silently, “I am here. I am safe. This moment is real.”

Your brain updates from threat to presence.

9. Drop into the back of your body

Shift your awareness from the front of your body to the back of your body. Settle into your spine and the back of your heart space. Let your awareness settle there as you breathe.

This brings you away from the front part of your body where anxiety gathers and pulls you up and forward.

10. Soften the space behind your eyes

Close your eyes and imagine softening the space just behind them, tension melting to the back of your head. Settle. Soften.

Your jaw may relax. Your breath may deepen. Your awareness drops back into your body; into the presence.