Overview
Grain of Sand is a mindfulness technique involving textures which can help pull you back to the present moment.
If you’re more of a sensory person and appreciate textures, this is for you.
Requirements
Ideally, small grains of sand or rice can be used but not necessary.
You can imagine a small piece of something between your fingertips and that works perfectly too.
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How to
We want to imagine or hold our makeshift sand between our fingertips. Ideally, using your thumb and index (middle) finger.
Begin small, repetitive rotations with your fingertips to roll the ‘sand’ around.
As you start to take notice of the feeling, close your eyes as you continue.
Do this for 2 of minutes.
If your mind begins to wonder, that’s perfectly normal. Just bring your mind back to the sensation during this time.
When your finished, slowly take notice of your environment as you open your eyes.
Carry on with your day.
Additional
This can be a handy strategy because you can do it on the go.
There is no strict time limits on this strategy. You don’t have to have your eye closed either.
Instead, use it as you need too but make sure you have breaks in between as otherwise it can lose its effectiveness.
This strategy should go alongside other coping techniques which don’t involve textures so you utilise other areas of the brain.