Introduction:
In the hustle and bustle of modern life, it’s easy to become disconnected from the present moment. Our minds often race ahead to future worries or linger on past regrets, leaving us feeling ungrounded and anxious. This state of being can keep our nervous systems in a constant state of alert, which, over time, can lead to chronic stress and a host of related health issues. One simple yet powerful technique to counter this is orienting—a practice that helps you reconnect with your surroundings and bring your awareness back to the present. In this post, we’ll explore what orienting is, how it benefits your nervous system, and provide you with a step-by-step guide to incorporating it into your daily routine.
The Science Behind Orienting:
Orienting is a natural response that all mammals have. It’s the act of consciously bringing your attention to your surroundings to assess your environment for safety. In the wild, animals regularly orient themselves by looking around and scanning their environment to detect any potential threats. For humans, this process is not just about physical safety—it’s also about psychological and emotional security.
When we consciously engage in orienting, we signal to our nervous system that we are safe. This practice can activate the parasympathetic branch of the autonomic nervous system, also known as the “rest and digest” system. By bringing our attention to the present moment and our immediate surroundings, we can interrupt the cycle of stress and anxiety that keeps the sympathetic nervous system (the “fight or flight” response) activated.
Orienting can be especially beneficial in situations where you feel overwhelmed or disconnected. It helps to ground you in the here and now, reducing the mental chatter and emotional turbulence that can accompany stress.
Step-by-Step Guide to Practicing Orienting:
- Pause:
- You can orient yourself anywhere at any time. This could be in your home, outdoors, at the mall, or even in your workplace. Orienting is especially beneficial when you are transitioning from one thing to another, one place to another, and you find you are “at capacity.”
- Settle Into Your Body:
- Begin by taking a few deep breaths to settle into your body. Close your eyes if that feels comfortable, or keep them softly focused on a neutral spot in front of you.
- Gently Scan Your Environment:
- Slowly open your eyes (if they were closed) and begin to look around your environment. Take your time as you move your gaze from one object to another. Move your head all around. Look above, below, and behind you. Notice the colors, shapes, and textures around you. Pay attention to the light and shadows, and how they play across the surfaces in your environment. Find things that are pleasing to your eye. I have found my eyes gravitating to the vibrant red lipstick of another woman, the color of a canister of spices, the flicker of a fire, and the texture of a blanket. Pause there a little longer before shifting your gaze. You may notice that pausing and “allowing” that moment of pleasure will create ease in your nervous system. You may also notice you take in a deep breath, which signals you can move on and continue looking around.
- Engage Your Other Senses:
- As you continue to look around, start to engage your other senses. What do you hear? Are there any subtle sounds in the background, like the hum of an appliance, the rustle of leaves, or distant traffic? What do you feel? Notice the sensation of the ground beneath your feet, the chair against your back, or the temperature of the air on your skin. You can also focus on any scents in the air or even the taste in your mouth.
- Anchor Yourself to the Present:
- As you observe your surroundings, allow yourself to become fully present in the moment. Remind yourself that in this moment, you are safe. If your mind starts to wander to worries or distractions, gently bring your attention back to what you are sensing right now.
- Reflect on the Experience:
- After spending a few minutes orienting, take a moment to reflect on how you feel. Do you notice a shift in your mental or emotional state? Do you feel more grounded or calm? Acknowledge whatever feelings or sensations arise without judgment. Many times I will notice my breath open up when I pause and look at something that my nervous system finds pleasurable.
- Practice Regularly:
- Like any skill, the benefits of orienting increase with regular practice. Try incorporating this exercise into your daily routine—perhaps as a morning ritual, a midday reset, or an evening wind-down. The more you practice, the more naturally it will come, helping you stay grounded and present throughout your day.
Orienting is a simple yet profound practice that can help you reclaim a sense of calm and presence in your daily life. By consciously connecting with your environment and engaging your senses, you can shift your nervous system out of a state of stress and into one of safety and relaxation. As you begin to integrate orienting into your self-care routine, you may find that it not only helps you manage stress but also enhances your overall sense of well-being.