How To Use A Grounding Stone

A simple, calming technique you can use anytime you need to feel more steady and present.

The 60-Second Grounding Method

Use this quick method any time you feel unsettled.

Hold the stone in your palm or between your fingers.
Notice the weight and texture. Is it smooth, cool, rough, warm?
Breathe slowly in through your nose for 4, out through your mouth for 6. Do this 3 times.
Name 3 things you can feel right now (your feet on the floor, your clothes, the stone).
Say a simple phrase in your head, such as “I am here” or “This feeling will pass”.

That is it. Simple, fast, and you can do it anywhere.

A longer grounding practice (2-3 minutes)

If you have a little more time, try this short practice with your grounding stone.

Sit with both feet on the floor and place the stone in your dominant hand.
Gently press the stone between your fingers or into your palm and notice its weight.
As you breathe in, feel the stone resting in your hand.
As you breathe out, gently squeeze the stone and relax your shoulders.
Slowly rotate the stone in your hand, noticing its edges, texture, and temperature.
On each exhale, name one physical sensation you can feel, such as your feet on the floor or the chair beneath you.
When you feel steadier, place the stone down and take a moment to notice the room around you.

A helpful reminder

A grounding stone is a support tool, not a cure. If you are dealing with ongoing mental health issues or low mood, it can help to speak to your GP or a qualified therapist