Grounding is a way of bringing awareness back to the present moment, especially when a person is experiencing overwhelm or where it’s helpful to keep focus in the here and now.

When are these used?

Grounding activities can be particularly useful:

• going into a new environment;
• performing in a ‘high stake’ activity, like an interview or presentation;
• as part of a bedtime / morning routine;
• for help relieving pain (see below) or intense emotions, especially where the mind may be racing, does a lot of ‘what ifs’ or (as I explain in Answers In The Dark) goes ‘down the plughole’ with rumination (If this is the case, and particularly if you understand or can relate to the impact of trauma, you may also like The Four Elements exercise).
• when engaging in spiritual practices like prayer or meditation, or scenarios where where a person plans to set an intention or ask for insight, guidance or wisdom.

What is Grounding?

Grounding is a practice that can reconnect us to the present moment and is recognised as a way of bringing our energy back in to alignment.

It can be particularly useful when you’re feeling agitated or overwhelmed, and some research suggests it may also be helpful for managing pain and inflammation.

Sometimes the energy of a place can lead to heightened awareness (think: noisy, busy supermarket or crowded train) though of course if you’re worried about your well-being, you may wish to have a chat with your doctor.

It can also be particularly useful if you pick up on other people’s energy (eg. would describe yourself as an Empath) or if you notice or are affected by tension in the environment. Some people may also choose to do a grounding exercise before they go to bed, especially if they are prone to nightmares. 

Remember, everyone is different so what works for one person, might not for another. If ever you’re in any doubt about engaging in this type of activity, speak to your healthcare team. 

Example Activities 

The following are just some ideas; always do what feels right for you. 

Hands and Feet: The video below offers an example activity that can be useful for managing overwhelm or to help you feel more grounded. It brings awareness to the body and particularly to the hands and feet.

Earthing: This is believed to be an ancient wellness practice and is where a person may walk barefoot in their environment, either indoors or outside. It’s preferable in nature, like on cut green grass, where it’s safe (eg. no glass or sharp stones) though walking around your living space without shoes and socks can also feel good.

Grounding Meditation: If you’d like to try a meditation, you could try this when you’re ready: make yourself comfortable and allow yourself to settle in to the space you’re occupying right now, giving yourself permission to relax. 

If it feels safe to do so, close your eyes and take a few moments to sit and “be”. As you do this, you might notice distractions in your environment or that your mind becomes busier – this is normal. Simply notice these distractions (as long they are not urgent), and maintain a focus on being here, in this moment. 

If it feels helpful, you could then turn your attention towards your feet and imagine roots coming from the soles of your feet as if they were planted safely on the ground. These roots can help you feel grounded and connected to the space around you and by extension to the Earth / Universe / God / Cosmos, if you identify with a Higher Power.

As you do this, you might adjust your posture, if you can, so that you’re sitting tall and upright like a tree. You might visualise the roots of the tree going deep into the earth helping you feel anchored into this moment, strong and capable.

You could accompany this with some deep breaths as you visualise the roots along with affirmations, such as:

• I am grounded in this moment
• I am deeply rooted and connected to the Earth / Universe 
• I feel safe and protected in this spiritual practice 

If you want to, you can end the meditation here (and if you prefer, imagine the roots slowly disappearing if that feels helpful; whatever feels healthy for you.) When you’re ready very gently open your eyes and carry on with your day, or you can continue with the protection activity below. 

Protection Activity

In some spiritual practices, people may find it useful to imagine themselves surrounded by an orb of white light, or a cloak of protection; this isn’t to protect us physically, obviously, but more as symbolism or a metaphor for being aware of other people’s energy and feeling protected form it.

If it feels useful, you might take a moment to visualise yourself surrounded by a beautiful white / golden protective light, as if completely enveloped in an egg-shaped dome. If you’re old enough to remember a “Ready-Brek Glow” then this is a similar idea or you could imagine yourself wearing a golden protective cloak. You might also visualise “negative” energy “bouncing” off or being absorbed by the light and evaporating (so it doesn’t harm anyone else). You can also simply ask whoever you may pray to, for example, to be surrounded by loving light and protection as you go about your business.

You can do this as you feel is needed but try not to become overwhelmed by a practice that’s meant to help you feel better. Again, only do these if they feel right for you.

Many people can sense energy – you yourself might relate to an experience of walking in to a room where there’s been an argument (we often say “you could ‘cut the atmosphere with a knife”) and so these practices may be useful to help you feel prepared and protected from that. Stay safe and look after yourself in ways that are sensible.

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Delphi is the author of Answers In The Dark: Grief, Sleep and How Dreams Can Help You Heal, out now on Amazon and Hive.  You might also like Monday Mojo™. The Helping You Sparkle™ magazine is part of the Helping You Sparkle™ portfolio.

© Delphi Ellis 2023, updated 2024 | Policies