There is nothing so effective as a simple grounding meditation to bring you into your body with increased awareness of the present moment. I bet most of us don’t even realize how often we are just rushing through life, disconnected from our surroundings and ourselves. It’s so easy to fall into the trap of “being busy,” in our hectic world full of too much screen time, zoom calls, running errands, looking after children or family members, getting some exercise, planning meals, etc. All of those things that fill our days can set us on a pace that doesn’t always serve our highest interest or our physical, emotional or mental health.
When you’re always busy, you tend to be less productive and less aware of how you move, breathe, and think. This is where mindfulness meditation, breathing meditations, and grounding techniques can help.
They are very simple meditation practices that bring us easily back into the physical sensations of our bodies and connect us to mother earth.
If you’re already some way along your own path of self-discovery through meditation, you will know just how much a quick meditation practice can help to calm you down if you’re feeling agitated or panicked, prepare you for a big event, or help you to just drop into the present moment and become more mindful of where you are.
When we are grounded and mindful, we are present with the body, the mind, the breath, and the world around us. We can think clearer, make better decisions, have more meaningful interactions, and actually get more things done. it’s a mistake to think that faster is better. Slowing down, connecting to the power of the earth and its healing energy through grounding techniques, will actually make you more productive in the long run.
Don’t believe me? I can only tell you what I have experienced and urge you to try it out for yourself.
Being grounded is the most natural thing in the world and once you return to that sensation more often, you will crave it as your normal state (because it is). Nobody wants to be hurried and scattered, rushing through the day at a hectic pace!
To return to that feeling of calm well-being all you have to do is practice one of these two short and simple grounding meditations and incorporate the grounding techniques below.
Read through the two guided meditation scripts slowly and see which resonates with you most of all, then try to do it once a day for a week and note the changes you feel in your mental health and well-being.
Grounding Meditation Scripts
Quick Connection to Mother Earth
Take time to get into a comfortable position. You don’t have to practice this outside, but if you can it will enhance your experience.
Feel the support of the earth beneath your seat. If you are outside, smell the air and sense the texture of the grass or earth beneath you.
Feel the earth beneath you rising up to meet and support your body. The earth is so strong, sturdy, and supportive of all aspects of you.
Take a deep breath in and release it. On your next out-breath imagine all your tension, stresses, and negative thoughts being sent down into the earth to be transmuted.
And as you inhale, feel the loving and continual support that comes back to you from mother earth. Carry on in this manner for as long as you would like to, deep breathing. Inhaling in the support from the ground beneath you, and exhaling your stress and negativity away and into the ground.
Become aware that the earth has always been there for you and always will be. Supportive and ready to catch you. Send gratitude to the earth for its support.
Open your eyes when you are ready.
Simple Grounding Meditation (root grounding exercise)
Begin standing barefoot if possible so that you can truly feel the earth through the soles of your feet. Again you can do this inside or outside, but standing on the actual grass might enhance the experience for you.
Feel the sensation of your feet connecting to the ground for a few moments as you relax into the space.
Begin a brief body scan to observe any areas of tension or stress. Anywhere you are holding on tightly or feel anxious. Relax everything as much as possible. Wiggle your fingers and toes and let them drop still. Relax. De-stress. Let it all go.
Take some deep breaths in and out. Let your stomach expand and fall as you breathe.
Now you are going to imagine that you have roots growing from the soles of your feet down into the ground just like the roots of a tree.
Your roots extend deep into the earth, connecting you to the healing energy of the planet. You can imagine these growing so deep that they extend right to the core of the earth itself. Connecting you with strength, power, and light.
Feel how strong and secure this makes you. Feel how the rest of your body stands taller, as you remember your deep connection to the earth.
Take a deep breath and feel the energy of your breath moving up from the soles of your feet and through your legs. Imagine the strength and security of those roots growing like a tree grows and expanding through the rest of your body. Up all the way through your ribs, shoulders, arms, neck, and all the way to the top of your head.
With each inhalation draw energy up from your roots and through your entire body, and with each out-breath release tension and negative thoughts, allowing those to dissipate away out of the top of your head.
As you inhale, the power of the earth moves up through the roots in your feet, through your body, and as you exhale any negativity is dissolved into the atmosphere, out of the top of your head.
Feel the powerful, secure, abundant energy that fills your entire body as you breathe. You and the earth are one, you are connected at all times to this deep well of earth energy. Allow it to spread like a light throughout your body, dissolving stress and filling you with secure, balanced confidence and strength.
Whenever you are ready, bring your awareness back to where you are standing, noticing how your feet feel on the ground. Observe the energy that the earth has transferred to you and feel it pulsing through you bringing you a sense of peace, strength, and overall well-being.
Take this sensation of connection with you into your day.
I hope that you experience calm, groundedness after practicing these techniques. Remember if you don’t have time to do a guided meditation simply check-in with your breathing, make sure to take some deep breaths, and mentally connect to the earth to find instant grounding and bring yourself into the present moment.