Intentional Grounding: Finding Calm in the Chaos

Intentional grounding in football is a penalty that occurs when the quarterback, under pressure from the defense and facing an imminent sack, throws a forward pass to an area where no offensive player is in a realistic position to catch the ball.

Sounds like the quarterback’s in a tough spot, right? He’s looking for a quick way out, a solution that minimizes damage. Ever feel like you're in a similar situation?

Do you struggle with anxiety? Find yourself getting frustrated easily with others? Or maybe anger is a problem? Do you envy those people who always seem to have it together, staying cool under pressure—or at least appear to?

What does it mean to be "intentionally grounded," and how can I get there myself?

Learning to stay connected to yourself can help you manage daily stressors, make life feel less overwhelming, and reduce your reactivity to the little things. While no one can stay grounded all the time, practicing intentional grounding can help you reset when things get tough.

Grounding Exercises: Start Small

You don’t just play football—you practice. The same goes for grounding yourself. You don’t wait until you're in a high-stress moment to practice; you make it part of your routine. Try these exercises the next time you find yourself waiting (whether it’s at a stoplight, in the grocery line, or at the doctor’s office).

Breathing Exercises

• Inhale—hold—exhale: Inhale deeply, hold for a moment, and then exhale slowly, making the exhale longer than the inhale.

• Box Breathing: Inhale for four counts, hold for four, exhale for four, hold for four. Repeat.

  
  

Body Scan -- Starting at the top of your head and working your way down to your feet, notice each part of your body. Tense each area, hold it briefly, then release. Don’t judge or try to change how you feel—just notice it and let it pass.

Categories -- Pick a topic and make a list. For example, if the topic is “Ice Cream,” list flavors like vanilla, chocolate, caramel, etc. This engages your mind and helps refocus attention.

Notice an Item in Front of You -- Pick something within reach (like a pen, a cup, or a piece of paper) and engage your senses.

• What does it feel like (smooth, rough, cold)?

• What does it look like (color, shape, texture)?

• What does it smell like?

• Does it make any sound?

• If you could taste it, what would it taste like?

Walking Meditation –

• Go for a short, slow walk outside.

• Focus on each step as you walk.

• Engage with your surroundings: the breeze, the sounds, the colors, the sensations beneath your feet.

• Notice everything—your breathing, the rhythm of your movement, the air around you.

Put Your Hands in Running Water -- Turn on a faucet and let the water run through your hands.

• Pay attention to the sensation of the water.

• Change the temperature, notice the difference.

• Add soap and notice how it feels, smells, and lathers.

Gentle Movement and Stretching -- Move your body with gentle stretches, focusing on how each muscle group feels.

• Start at your neck and shoulders, working your way down to your legs and feet.

• Take it slow and let your body guide you.

Why Grounding Matters

Being grounded helps us feel connected to the present moment, to who we are as individuals, and to others around us. It’s about finding balance and peace within ourselves so we can better handle the chaos of the outside world.

My hope is that you become more comfortable with you—more centered and resilient—so that the stress of everyday life becomes easier to navigate. You deserve to feel calm, connected, and present, no matter what life throws at you.

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