Earth
Ground Yourself
Take a minute and ground yourself. Notice your present moment and breath. Feel the support of the chair, place your feet on the ground. Look at your surroundings. What are three things you see? What are two things you smell? Imagine you are a tree, roots coming down through your feet connecting with the healing energy and the power of the Earth.
Air
Center Yourself through Controlled Breathing
Now, bring your attention to your breath. When we are feeling stressed, our breath is rapid and shallow. Imagine having a balloon in your abdomen. When you inhale, breathe in through your nose to fill the balloon. As you exhale, breathe out through your mouth to deflate the balloon completely. Let go of all emotional distress. If it feels comfortable, take more deeper and slower breaths.
Water
Switch on Your Body’s Relaxation Response
Produce some saliva in your mouth. Rub your tongue along your teeth, or take a sip of water to turn on the relaxation response. When you are anxious or in a fight, flight, or freeze your Sympathetic Nervous System shuts down your digestive system which leads your mouth to go dry. When you start making saliva again, it signals the body that all is okay and activates the relaxation response. This allows you to feel calmer, focused, and more in control.
Fire
Light Up Your Imagination
Fire up your imagination. Use your imagination to take yourself to a calm, peaceful place that makes you feel pleasant. Notice with your senses what it is like to be there. Notice what you see, hear, touch, smell, and taste. Notice your thoughts, emotions, and the sensations in your body.
Adapted from: Shapiro, E. (2012). 4 elements exercises for stress reduction