[This article is part of a mindfulness series we have been writing about for years. Click the link to check out all of the other articles we have here.]
In times of anxiety, depression, or trauma, many Christians find themselves struggling to connect what they know about God with what they feel in their bodies and minds. Scripture tells us that we are not alone, that God is with us, and that peace is possible, but those truths can feel distant when our nervous system is overwhelmed or our emotions are spiraling. This is where grounding techniques come in.
Grounding techniques are simple, practical tools that help a person anchor themselves in the present moment. They are often used in counseling to help people manage trauma responses, panic attacks, or depressive disconnection. For Christians, grounding becomes even more powerful when combined with the truths of Scripture, reminding us not only of where we are, but Whose we are. (A phrase I recently heard my pastor share from the pulpit when he talked about the need to slow down after he had talked with his therapist about being too busy with life.)
These practices do not replace prayer, Scripture reading, therapy, or pastoral care, but they are supportive skills that help the mind and body stay rooted in God’s truth when everything else feels shaky. For pastors and ministry leaders who are constantly giving to others, and for believers navigating life’s storms, these techniques can be a bridge between faith and emotional regulation.
Below are five Scripture-based grounding techniques that are both practical and spiritually enriching:
1. 5-4-3-2-1 Grounding with Psalm 46:10
“Be still, and know that I am God.” (Psalm 46:10)
This sensory awareness exercise helps shift your focus from anxious thoughts, depressive fatigue, or traumatic memories to what is physically around you, rooting you in the present and reminding you of God’s steady presence.
How to do it:
- 5 things you can see: Look around and name five visible objects—“I see a cup, a plant, a window, a book, a candle.”
- 4 things you can touch: Name four things you can feel—“My feet on the floor, the chair beneath me, my hands, the fabric of my shirt.”
- 3 things you can hear: Tune in to surrounding sounds—“I hear the hum of the fridge, birds outside, my own breathing.”
- 2 things you can smell: Engage your nose—“I smell coffee, and the faint scent of soap.”
- 1 thing you can taste: Sip water or notice any lingering taste—“I taste mint from my toothpaste.”
As you do this, slowly repeat to yourself: “Be still, and know that I am God.” Let each sense bring you back to the stillness of God’s presence.
2. Breath Prayer with Philippians 4:6–7
“Do not be anxious about anything… and the peace of God… will guard your hearts and minds in Christ Jesus.” (Philippians 4:6–7)
When your breathing is shallow or erratic due to anxiety or panic, breath prayer invites you to regulate your body while meditating on Scripture.
How to do it:
- Find a quiet space and sit comfortably.
- Inhale slowly and deeply through your nose for 4 counts, then exhale through your mouth for 6 counts.
- As you breathe in, pray: “Your peace, O Lord…”
- As you breathe out, pray: “…guards my heart and mind.”
Repeat this cycle for 3–5 minutes. Over time, your body will begin to associate calm with God’s truth. This simple act of prayerful breathing helps connect your physical rhythm with spiritual peace.
3. Scripture Memory Walk with Psalm 23
“Even though I walk through the valley of the shadow of death, I will fear no evil, for You are with me.” (Psalm 23:4)
Physical movement, like walking, helps discharge anxiety and engage the brain in a different way. When paired with Scripture, a walk becomes an embodied devotional practice.
How to do it:
- Choose a short Scripture passage—Psalm 23 is a favorite for its calming imagery.
- Walk slowly and deliberately, speaking the Psalm aloud or in your heart.
- Break the passage into phrases, matching each step with a phrase:
- Step 1: “The Lord is my Shepherd…”
- Step 2: “…I shall not want.”
- Continue with the rest of the passage.
This rhythm of walking and reciting helps interrupt anxious thought loops, grounding your mind and body in God’s faithful presence. (Bonus tip: Find a prayer labyrinth near you or Google what they look like and draw one on your church’s parking lot with chalk… with permission)
4. Name the Truth with Isaiah 41:10
“Do not fear, for I am with you… I will uphold you with my righteous right hand.” (Isaiah 41:10)
When anxiety or depression distorts your thoughts, convincing you that you’re alone, unsafe, or unloved, this exercise helps you speak truth over those lies.
How to do it:
- Identify and name what you’re currently feeling: “I feel afraid,” or “I feel like I’ve failed.”
- Speak a truth from Scripture that applies: “But God says He is with me,” or “God holds me up with His righteous hand.”
- End with a truth you choose to believe: “I am not alone,” or “This moment is hard, but God is steady.”
This practice retrains your mind to engage with God’s truth instead of spiraling into shame or fear.
5. Gratitude Grounding with Lamentations 3:22–23
“Because of the Lord’s great love we are not consumed, for His compassions never fail. They are new every morning; great is Your faithfulness.” (Lamentations 3:22–23)
Gratitude helps reorient your heart toward hope. It is especially powerful in moments of despair or emotional numbness.
How to do it:
- Pause and name 3 specific things you are grateful for right now—not general ideas, but concrete details:
- “The warmth of this cup of tea.”
- “A friend who texted me today.”
- “The sound of rain outside.”
- Read or speak Lamentations 3:22–23 aloud.
- End with: “Thank You, God, that I am not consumed. Your mercy is new, even in this moment.”
Even when it’s hard to feel thankful, practicing gratitude by faith helps open the heart to God’s presence and the possibility of peace.
Final Thoughts
God created us as whole beings: body, soul, and spirit. Grounding techniques that integrate Scripture acknowledge that reality. They help us bridge the gap between knowing God’s truth and feeling it in our day-to-day lives, especially in moments of struggle.
If you’re a pastor, these tools are not only for your congregation and they are for you too. You carry the weight of many souls. Tending to your own spiritual and emotional grounding is an act of humility and stewardship.
And if you’re someone navigating trauma, grief, or emotional pain, remember: grounding is not about perfection, it’s about presence. It’s about meeting God right where you are, and letting Him anchor you there.
The storms may come, but your foundation is secure. In Christ, you are grounded.
