---
title: 子供のころ、いとこ（女の子）が私と性行為を何度かしたのを覚えています。彼女は、それが気持ちいいと聞いて、楽しいことだ... ~ Our Wave コミュニティ
description: この困難で混乱した体験を共有していただきありがとうございます。幼少期の性体験の複雑さを考えると、あなたの不安な気持ちは完全に正当で理解できます。...
url: https://api.ourwave.org/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187.md
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グラウンディング（心と身体を癒す）アクティビティを試す

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Australia\]Australia](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=au)[\[Image: Bolivia\]Bolivia](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=bo)[\[Image: Chile\]Chile](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=cl)[\[Image: Colombia\]Colombia](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=co)[\[Image: Costa Rica\]Costa 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# 子供のころ、いとこ（女の子）が私と性行為を何度かしたのを覚えています。彼女は、それが気持ちいいと聞いて、楽しいことだと言っていました。私たちは同い年でしたが、私はそれに気づかず、自閉症でした。彼女が意地悪になったので、私たちの友情はすぐに終わりました。どう感じたらいいのかわかりません。彼女は虐待されていたのでしょうか？私は利用されていたのでしょうか？私はこれをどう受け止めるべきでしょうか？

\[Image: Dr. Laura\]

**Dr. Laura**による回答

博士号精神保健看護師＆性暴力看護師認定者

トピックス:[幼少期の経験を理解する](/ja/learn/topics/making-sense-of-childhood-experiences)

この困難で混乱した体験を共有していただきありがとうございます。幼少期の性体験の複雑さを考えると、あなたの不安な気持ちは完全に正当で理解できます。

あなたが説明したことは、確かに[児童による児童への性的虐待（COCSA）](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fwww.ourwave.org%2Fpost%2Fchild-on-child-sexual-abuse-cocsa-frequently-asked-questions-and-considerations&resourceId=non_specific&localeId=en-US&countryId=us&src=answer&questionId=1d6a1b32-96a3-4eb9-9f17-9b10b9c036c2&sig=70057f8a74f400b6505c541482fb4f8fbcb1f1464a84ec8c39f3ccf3b9ff0413)の一種である可能性がありますが、この経験を本当に定義できるのはあなただけであることを強調することが重要です。あなたは自分の人生と感情の専門家であり、そうすることに抵抗があるなら、特定の方法で定義する必要はありません。

子どもの頃の通常の探索と潜在的に有害な体験を区別しようとするときは、[同意](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fwww.rainn.org%2Farticles%2Fwhat-is-consent&resourceId=non_specific&localeId=en-US&countryId=us&src=answer&questionId=1d6a1b32-96a3-4eb9-9f17-9b10b9c036c2&sig=a83a147de60fce162dbdcda503b52bed0862615962013490bcb7ec31b0d16311)、 [力関係](https://community.ourwave.org/_external/link?url=https%3A%2F%2Fwww.nsvrc.org%2Fsites%2Fdefault%2Ffiles%2Fpublications%2F2019-01%2FPowerDynamicsHandout_508.pdf&resourceId=non_specific&localeId=en-US&countryId=us&src=answer&questionId=1d6a1b32-96a3-4eb9-9f17-9b10b9c036c2&sig=6e40c090dd76584c3b1f6f041fc55b4ff8c1a45de4515c8776c7d5cdaf791286)、その体験が当時と現在にどのように感じたかなどの要素を考慮してください。相互の合意に基づく探索は、通常、強制や秘密のない、発達段階が似ている子ども同士の好奇心と遊びを伴います。有害な体験には、プレッシャー、秘密、または混乱、恐怖、不快感などの否定的な感情が伴うことがよくあります。

無知で自閉症だったというあなたの話は、たとえ同じ年齢だったとしても、力関係の不均衡があった可能性を示唆しています。あなたが今これらの記憶に苦しんでいるという事実は、これらの経験があなたに大きな影響を与えたことを示しています。

いとこの健康状態を心配し、彼女自身も虐待を受けたことがあるのではないかと考えるのは、思いやりと同情の表れです。これは、あなたの大きな共感の表れです。安全で気楽に話せると感じたら、いとこにこの経験について話すことを検討してもよいでしょうが、セラピストの指導のもとで行うこと強くお勧めします。セラピストは、そのような会話の準備を手伝い、そのプロセス全体を通してサポートを提供します。

いずれにしても、セラピスト、特に幼少期のトラウマを経験した自閉症の人たちと働いた経験のあるセラピストと話すことを検討してください。セラピストは、安全で支援的な環境でこれらの記憶や感情を処理するのを手伝ってくれます。また、いとこにこの件について相談することに決めた場合も、セラピストがあなたを導いてくれます。あなたの感情は正当なものであり、これについて「正しい」感じ方などないということを覚えておいてください。癒しは旅であり、自分のペースで進んでも大丈夫です。

覚えておいてください、起こったことはあなたのせいではありません。これらの記憶や感情を克服する間、あなたはサポートと理解を受けるに値します。このプロセスを乗り越える間、自分自身に忍耐と思いやりを持ってください。私たちに連絡してくださって本当にありがとうございます。あなたは一人ではありません。

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グラウンディング（心と身体を癒す）アクティビティを試す

緊急の支援が必要な方は、{{resource}} をご訪問ください。

支援情報を表示する

\[Image: Canada\]Canada

[\[Image: United States\]United States](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=us)[\[Image: Argentina\]Argentina](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=ar)[\[Image: Australia\]Australia](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=au)[\[Image: Bolivia\]Bolivia](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=bo)[\[Image: Chile\]Chile](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=cl)[\[Image: Colombia\]Colombia](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=co)[\[Image: Costa Rica\]Costa Rica](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=cr)[\[Image: Cuba\]Cuba](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=cu)[\[Image: Dominican Republic\]Dominican Republic](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=do)[\[Image: Ecuador\]Ecuador](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=ec)[\[Image: El Salvador\]El Salvador](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=sv)[\[Image: Equatorial Guinea\]Equatorial Guinea](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=gq)[\[Image: Guatemala\]Guatemala](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=gt)[\[Image: Honduras\]Honduras](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=hn)[\[Image: Ireland\]Ireland](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=ie)[\[Image: Japan\]Japan](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=jp)[\[Image: Mexico\]Mexico](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=mx)[\[Image: Nicaragua\]Nicaragua](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=ni)[\[Image: New Zealand\]New Zealand](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=nz)[\[Image: Panama\]Panama](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=pa)[\[Image: Paraguay\]Paraguay](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=py)[\[Image: Peru\]Peru](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=pe)[\[Image: Puerto Rico\]Puerto Rico](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=pr)[\[Image: Spain\]Spain](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=es)[\[Image: United Kingdom\]United Kingdom](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=gb)[\[Image: Uruguay\]Uruguay](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=uy)[\[Image: Venezuela\]Venezuela](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187?country=ve)

日本語

[English](/en/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187)[Español](/es/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187)[日本語](/ja/answer/i-remember-my-cousin-a-girl-engaging-in-sexual-acts-with-me-multiple-times-when-we-were-children-she-said-shed-heard-it-felt-good-and-framed-it-as-fun-we-were-the-same-age-but-i-was-oblivious-and-have-autism-our-friendship-ended-soon-after-when-she-became-mean-im-unsure-how-to-feel-was-she-being-abused-was-i-taken-advantage-of-how-should-i-process-this-187)

緊急の支援が必要な方は、{{resource}} をご訪問ください。

ノースカロライナ州ローリーで を込めて制作されました。

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詳細は私たちの[コミュニティガイドライン](https://www.ourwave.org/ja/community-guidelines)、[個人情報保護方針](https://www.ourwave.org/ja/privacy)、および[利用規約](https://www.ourwave.org/ja/terms)をお読みください。

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[

#### 支援情報はこちら

](/ja/resources)

### メッセージを投稿

コミュニティにサポートメッセージをシェアしましょう

続ける

あなたのメッセージが掲載され次第、メールでお知らせするとともに、役立つ支援情報やサポートをお送りします。

投稿

Our Wave を安心して使える場に保つため、[コミュニティ・ガイドライン](https://www.ourwave.org/ja/community-guidelines)の遵守にご協力ください。すべてのメッセージは投稿前に確認され、個人が特定される情報は削除されます。

### 質問する

サバイバーシップやサバイバー支援について質問する。

続ける

ご質問への回答が準備でき次第、メールをお送りするとともに、役立つ支援情報やサポートをお送りします。

提出

### どのような問題がありますか？

このコンテンツを報告する理由を教えてください。モデレーションチームが速やかに確認いたします。

暴力、憎悪、搾取

脅迫、憎悪に満ちた言葉、性的強要

いじめ、または望まない接触

ハラスメント、脅迫、執拗な迷惑メッセージ

詐欺、詐称、なりすまし

虚偽の要求、または別人を名乗ること

偽の情報

誤解を招く主張や意図的な情報操作

提出

### フィードバックをシェアする

うまくいっている事（うまくいっていっていない事）を私たちに教えてください。そうしていただければ私たちが改善することができます。

提出

### ログイン

Our Waveに投稿した際に使用したメールアドレスを入力してください。 あなたのプロフィールにアクセスできるマジックリンクをお送りします。

リンクを送る

接地活動

座り心地の良い場所を見つけてください。目を軽く閉じて、深呼吸を数回します。鼻から息を吸い（3つ数え）、口から息を吐きます（3つ数え）。さあ、目を開けて周りを見回してください。以下のことを声に出して言ってみてください。

見えるもの5つ（部屋の中と窓の外を見ることができます）

感じるもの4つ（目の前にあるもので触れるものは何ですか？）

聞こえるもの3つ

匂いを嗅ぐもの2つ

自分の好きなところ1つ。

最後に深呼吸をしましょう。

座っている場所から、周囲を見回して、質感のあるもの、見ていて楽しいもの、興味深いものを探してください。

何かを手に持ち、その物に全神経を集中してください。影が落ちている部分や、物の中に形が浮かび上がっている部分に注目してください。手に持った時の重さや軽さ、指の裏側の表面の質感を感じてみてください（ペットを飼っている場合は、ペットと一緒に行うこともできます）。

最後に深呼吸をしましょう。

以下の質問を自分に問いかけ、声に出して答えましょう。

1\. 私はどこにいますか？

2\. 今日は何曜日ですか？

3\. 今日の日付は何ですか？

4\. 今は何月ですか？

5\. 今は何年ですか？

6\. 私は何歳ですか？

7\. 今はどんな季節ですか？

最後に深呼吸をしましょう。

右手の手のひらを下にして左肩に置きます。左手の手のひらを下にして右肩に置きます。自分を強くしてくれるような言葉を選びましょう。例えば、「私は力強い」などです。まず文章を声に出して読み、右手で左肩を軽く叩き、次に左手で右肩を軽く叩きます。

交互に叩きます。左右5回ずつ、合計10回叩き、そのたびに文章を声に出して繰り返します。

最後に深呼吸をします。

腕を体の前で交差させ、胸に引き寄せます。右手で左上腕を、左手で右上腕を押さえます。優しく握り、腕を内側に引きます。しばらく握りしめた状態を保ち、その瞬間の自分にとって適切な握り加減を見つけます。力を入れたら力を抜きます。そして再びしばらく握りしめ、力を抜きます。しばらくそのままの状態を保ちます。

最後に深呼吸をします。

別のグラウンディング活動を試してみましょう

私は地に足がついていて準備ができていると感じている