From the author: grounding, centering - practice, description of technique, health Before starting to work with psychosomatic manifestations for any symptoms, I teach the patient three things: 1. Grounding2. Centering3. Breathing Only then do we move further into the sphere of understanding, awareness, feeling. Description of the technique: Grounding. It can be performed in lying, standing, sitting positions - in a lying position, for example, when going to bed or waking up, while you have not yet gotten out of bed. Pay attention to those parts of the body that are adjacent to the horizontal surface (bed). When lying on your back, these are the back of the head, shoulder blades, buttocks, back of the thighs, shins, heels, shoulders, forearms, hands. Feel your weight where it touches the surface. Imagine that these parts of the body have become a little heavier in places of contact with the surface, as if the force of gravity has been turned on in them. - in a standing position, this could even be public transport, a line in a store, at home before going out. Stand so that your feet are slightly turned inward with your toes. The heels are slightly wider. Unlock your knees so there is no tension in them. Due to this, the spine will straighten and there will be a feeling of invisible support from the back. The pelvis will move forward a little. This position is extremely stable, it is difficult to push or drop a person from it - in a sitting position, at work during a 5-minute break, taking your eyes off the monitor or at the table before eating. Sit with your feet flat on the floor or ground. The ischial tuberosities, with which you press on the surface of a chair or armchair, should feel like the main support. In this position, the back and chest are also straightened. Feel your feet and lower body become heavier and more stable. Centering. I recommend combining the practice of grounding and centering. To the above, add the feeling “I am, I am here” by mentally or even physically pointing your finger at the part of your body where exactly you feel yourself. Usually people show in the chest area. I recommend that in the initial stages, to strengthen grounding, feel the center in the lower part of the body, 2 cm below the navel, between the stomach and the front surface of the spine. If a person points to his head as the center of his body, this is a bad sign that he is very disconnected from his feelings and bodily sensations and is guided most of his life by thoughts and ideas. Breathing must be added to the practices described above. As long as a person breathes, he is alive. Breathing should not be forced, strengthened or weakened, accelerated or slowed down. Breathe normally. Just notice that you are breathing. As you inhale, release air into your chest and then into your stomach, so that at the peak of your inhalation your stomach inflates and as you exhale it deflates. This type of breathing improves blood circulation and venous outflow, enhances the ability to feel the body and distinguish bodily sensations. Biochemically, with an increase in the volume of water drunk, overdose hormones are “diluted” to normal. Imagine a glass of water. If you dissolve a spoonful of salt in it, the water will become slightly salty, but drinkable. And if this same spoon of salt - in this case I draw an analogy with the release of hubbub during emotional experiences - is diluted in a quarter glass - it will be a hypertonic (highly concentrated solution), not suitable for drinking. The body, in which there is a high concentration of hormones (the more strongly a person suppresses emotions, the greater the concentration), seeks to restore balance, first by drawing free water from the cells and intercellular space, and then by turning on pathophysiological mechanisms, and ultimately - the disease of dehydration (dehydration), and then diseases of destruction. Here is a link to an audio recording with a grounding technique https://yadi.sk/d/UDTR7CcK3GWuGHFragment of the book “All diseases are from nerves... In general, everything” by Sofia Zelenkova