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How to ground yourself before a session
Simple techniques to stay focused and grounded before your performance session.
Physical Grounding Techniques
- 5-4-3-2-1 Senses Exercise - Tune into 5 things you see, 4 things you touch, 3 things you hear, 2 things you smell, and 1 thing you taste to bring your focus fully into the present.
- Holding a grounding object - Use something like a smooth stone, textured fabric, or a weighted item to connect physically and steady your mind.
- Pressing your feet into the floor - Feel the solid ground beneath you to anchor your body and build stability.
- Using temperature changes - Hold something cold or warm, or splash water on your face to snap your awareness into the here and now.
Breathing and Body Awareness
- Box breathing - Breathe in for 4 seconds, hold for 4, breathe out for 4, hold for 4. Repeat to control nerves and boost focus.
- Progressive muscle relaxation - Gradually tense and release muscle groups to ease tension and prepare your body for action.
- Body scan check-in - Quickly check for any tightness or discomfort, then breathe into those spots to loosen up and relax.
Mental and Emotional Anchors
- Repeating a grounding phrase - Use a short, positive phrase like “I am focused, I am ready” to build mental resilience.
- Visualizing a calm, confident place - Picture a setting where you feel strong and composed to boost your mental edge.
- Using a self-soothing gesture - Try placing a hand on your chest or rubbing your palms together to self-calm before performance.
- Listening to a motivating or calming track - Sounds like nature, white noise, or your favorite tune can help tune out distractions.
Preparing Emotionally for the Session
- Checking in with your current state - Acknowledge how you feel without judgment to better manage your focus.
- Setting a clear intention - Define what you want to achieve from the session to stay goal-oriented.
- Recognizing and setting aside doubts - Mentally place any worries in a ‘container’ you can revisit later, keeping your mind clear for the session.