Grounding Techniques for Dissociation: What It Is & How to Navigate It

Dear Reader,

Have you ever been in a conversation but suddenly felt like you weren’t really there? Maybe you’ve been driving home, only to realize you don’t remember the last few turns you made. Or perhaps you’ve found yourself staring off, lost in thought, feeling disconnected from the world around you. This experience is called dissociation—a defense mechanism our brain uses to protect us when things feel overwhelming. For some, it happens occasionally. For others, especially those who have experienced trauma or chronic stress, dissociation can become a frequent and frustrating state. It can feel like being trapped between two worlds: physically present but mentally and emotionally distant. The good news? There are ways to gently bring yourself back.

The Science Behind Dissociation & Working Memory

Dissociation often involves a disconnect between the mind and body. When we dissociate, our nervous system shifts gears—sometimes into a freeze state, and other times into autopilot mode. This can leave us feeling spacey, numb, or like we’re floating outside ourselves. One way to break this cycle is to engage the brain’s working memory—the system responsible for holding and processing information in real time. Think of it like the brain’s “mental notepad.” When we use it actively (solving a problem, recalling details, or focusing on tasks), it signals the brain to stay in the present moment. This concept is widely used in trauma therapies like EMDR, where dual attention tasks (such as eye movements, tapping, or recalling specific memories) help reintegrate the mind and body. Similarly, taxing working memory in a structured way can help ground you when you start to dissociate.

A Meditation to Gently Bring You Back

Traditional meditation often focuses on stillness, but when you’re dissociating, stillness can feel unreachable—or even unsafe. That’s why I designed a meditation that keeps the brain engaged while gently guiding you back into your body. This meditation uses working memory tasks woven into grounding exercises. Instead of passively focusing on the breath, you’ll be actively participating—giving your mind a “job” that helps you return to the present.

Grounding Techniques for Dissociation

1.Simple math exercises – “Count backward from 100 by 7.”

2.Recall prompts – “What did you eat for breakfast?”

3.Spelling tasks – “Spell the word ‘table’ backward.”

4.Sensory grounding – “Look around. Name three things you see, hear, and feel.”

Why This Works

When we dissociate, the world around us can feel distant, and even our own body may not feel like “home.” But engaging the thinking part of the brain can reestablish a sense of control and awareness. Memory tasks force the mind to work, pulling you back from autopilot mode. Sensory grounding reconnects you to your surroundings. Breathwork and visualization regulate the nervous system, helping you feel safe in your body again. This meditation isn’t about forcing yourself to “snap out of it.” It’s about providing a bridge back to yourself—one step at a time.

Try It for Yourself

I’ve recorded this Taxing Working Memory Meditation for Dissociation to help you practice this technique. You can listen to it by clicking the video below. I’d love to hear your thoughts—did you feel more present? What part helped you the most? If you have any questions or want to learn more about dissociation and healing, feel free to reply. You are not alone in this. And you deserve to feel present in your own life.

A guided meditation designed to engage working memory and help individuals reconnect during dissociation. This meditation includes cognitive tasks such as simple math problems, spelling exercises, and observational prompts to activate the brain and promote grounding.