Now we're going to try physical grounding methods. Notice your feet on the floor. They are literally grounded, connected to the floor. Wiggle your toes inside your shoes. Dig your heels gently into the floor to ground yourself even more. Good. Now touch your chair (or whatever you are sitting in). Name everything you can about it. What material is it made of? What kind of texture does it have? Is it hard or soft? Hot or cold? What color is it? Now touch a table, desk or another surface. What is it made of? Is it colder or warmer than the chair? What kind of texture does it have? Is it hard or soft? What color is it? Good. Now, find any object that's near you-perhaps a pen or your keys. Pick it up and hold it and say everything you can about it: What is it made of? How heavy is it? Is it warm or cold? What color is it? Describe it in as much detail as you can.
Now clench your fists; notice the tension in your hands as you do that. Now release your fists. Good. Let's do that one more time. Clench your fists; notice the tension in your hands as you do that. Now release your fists. Now press your palms together, with elbows to the side; press as tightly as you can. Focus all of your attention on your palms. Now let go. Excellent! Let's do that one more time. Press your palms together, with elbows to the side; press as tightly as you can. Focus all of your attention on your palms. Now let go.
Other methods of physical grounding include:
Progressive muscle relaxation
Take a shower/bath. Notice the sensations of the water.
Hold an ice cube in your hand and notice the sensation of the cold.
Rub scented lotion on your hands. Pay attention to how it feels and how it smells.
Pet a dog (or a cat) and really pay attention to how it feels.
Use a coloring book. Really focus on the smell of the crayons, the sensation of the crayon in your hand and the feel of coloring.
Yoga/Tai Chi/Stretching