What is grounding meditation?
Maybe you are one of those lucky people who wake up in the morning with a serene sense of vigour and precision focus. You find it easy to reconnect with your core, and you check in with yourself periodically to see how you are getting along. If such is the case, you can skip this article because you appear to be in good shape! For the rest of us, achieving interior calm and balance will need more attention and work on our part, and grounding can be the perfect way to do this.
What is grounding?
Grounding entails re-establishing contact with and reconnecting with life. You must return to your centre point, your wholeness, your completeness, and your sense of self in order to be happy and fulfilled in your life. It is a method of re-establishing a physical connection with one’s physical self through a reconnection with the physical environment. The most straightforward approach to express grounding is in terms of a sensation; you are grounded when you feel calm, tranquil, and focused in your current situation. Your sense of security, rootedness and stability is like a planted tree; unmoveable and content in its surroundings. Some may describe such sensations as inner peace, calmness and mental focus.
Grounding meditation techniques will help you to rebuild this sensation of rootedness in your body. The more time you spend with yourself, the more time you can focus on reconnecting with yourself physically and emotionally. This is the point where grounding meditation comes into play; it allows us to remove ourselves from our minds which are constantly running everywhere at once (a type of “mental multitasking”), and thus reclaim our presence in the moment.
Grounding techniques allow us to return, via various routes, to the present situation we are facing – helping us to disconnect mentally from everything that has preceded it in order to begin again fresh. It enables us to detach not just physically but also emotionally and spiritually. Grounding is about returning all our senses back into their physical origins in our body, where they belong.
When is it important to participate in grounding meditation exercises?
If you find yourself drifting, being distracted and preoccupied, or finding yourself in a stressful setting, it is possible that you are being drawn away from your connection to your life source or the energy of the Earth. It is important to come back to your centred place when you are feeling out of sorts, unbalanced, emotionally agitated, on the edge of things, confused, bewildered, fuzzy, or stressed. Most likely, in today’s fast-paced environment, it is simple to become disoriented and lose one’s bearings. Grounding yourself before an event that will take your entire focus is a good way to prepare yourself. You can also practice guided grounding mediation when you feel provoked or emotionally, spiritually or physically exhausted and challenged. Simple grounding meditation techniques can be extremely effective at rebalancing your mind, reducing stress and anxiety and focus your mind and energy.
What do grounding and centering meditation exercises do?
A grounding exercise is a technique that allows you to securely establish your position in the present moment.
A variety of scenarios in which you may find yourself being overwhelmed or distracted by upsetting memories, ideas, or feelings can benefit from the use of grounding techniques. It is possible to bring yourself back down to earth if you find yourself caught up in strong emotions such as anxiety or anger, if you notice yourself engaging in stressful circling thoughts, if you have an intense painful memory or flashback, or if you wake up from a nightmare with your heart racing. Grounding exercises can help you bring yourself back down to earth.
It can be beneficial to have a variety of grounding exercises on hand that you can use at various times during the day. We frequently discover that not all strategies are effective at all times, just as no single strategy is effective for all persons. Take a look at several lists of grounding exercises and make a list of all of the ones that sound like they would be beneficial for you to try out. Always keep a copy of your own personal list on you. When you find yourself in a scenario when you require relief, you can select the approach that will be most beneficial in that particular situation. A grounding mediation coach is ideal for helping you to develop these strategies and give you the tools that you need to be able to do this.
Meditation practice and grounding techniques can enable you to reset and re-establish your connection to earth and to your inner being.
What are the benefits of grounding meditation techniques?
Grounding meditation has numerous benefits for both our mental and physical well-being. The most important benefit is that it slows down the mind with its incessant chatter, allowing you to return to your here and now reality rather than the one inside your head. This separation from abstract thinking is essential not only for your peace of mind but also for better health outcomes as it reduces stress levels, which in turn will reduce inflammation in your body. Implementing techniques such as mindfulness meditation and grounding meditation can assist you in blocking out external noise and the external environment as well as internal distortion and distractions, prevent your mind wandering and return a sense of consciousness that can heal your soul and improve your mood, focus, health and wellbeing.
The following are all associated with grounded awareness:
- Stress relief that is immediate
- Improvements in both emotional and mental clarity
- Increased confidence in your ability to defend yourself
- increased confidence in your ability to express your truth
- Counteract any negative emotions or thoughts that may be present.
- Anxiety and panic episodes can be reduced.
- An increase in sentiments of calmness and tranquillity
- Increasing one’s awareness of one’s own energy state
- A sense of overcoming challenges through endurance
- Reduction in anxiety
- Improved sleep patterns
- Improved sense of self
- Clarity of purpose
How to practice grounding meditation?
Grounding meditation techniques are very easy to follow, but they take time. They are not for the faint-hearted or the impatient individual who wishes to see quick results! Write down what you want from your grounding experience so you can monitor closely whether you need more work on this area. Afterwards, schedule surplus hours in your schedule specifically for this goal so you do not have any distractions while meditating. I recommend at least one hour per day – which is definitely an overestimation of how long it will actually take to achieve the benefits. These are just suggestions by other people who have tried it before me – each person must find their right path through life’s challenges; this is just one of the ways.
Knowing fully well why you are doing something will help you pay more attention to your grounding exercises, thus improving their effectiveness and improving the quality of your grounding practice. If you have a specific reason for meditating – say to reduce stress levels, find it! It can be as simple as “I want to achieve peace in my mind” or “I want to regain control over my life”. Find an anchor point that helps motivate you so that your sessions will always have meaning for you. Think about what drives you forward and write these down on paper – do not delay this exercise because it’s very important!
Get started with meditation by focusing on how your body feels right now. What are the sensations that are making up your body? What do you feel in your hands, feet and where else in your body? Taking a few moments to focus on these sensations will help you centre yourself.
Address any areas that are causing your discomfort from the bottom up. For example, if there is a knot of pain between your shoulder blades due to stress build-up, then go up from this area focusing on how it feels physically to get rid of the blockage. Then go down to your legs – do they feel too heavy or light? Are they tense or relaxed at any point? Can you circulate energy through them so they feel less heavy?
Now move on to other parts of your body not yet covered. Is there anything else you would like to change about your physical state right now? You can do this whenever you feel ready or when you complete your grounding session.
As with any meditation, make sure to set aside some time free of distractions for yourself. Turn off all electronic devices and dim the lights; put on some relaxing music if you want to but make sure it’s not too distracting. It’s best if no one disturbs you during this time as it is meant for centring only. Grounding may also be done without music but it definitely helps keep our mind focussed on what we are doing!
While seated comfortably on a chair, walk around slowly first so that you get an even sensation of relaxation through your whole body before sitting down again. Now close your eyes and take a deep breath in. Keep your eyes closed throughout the session to help you centre yourself more deeply into what you are doing.
Focus on your breathing now as it will aid in calming down both our body and mind. Do not be afraid of feeling lightheadedness, which may occur at the beginning if you are unfamiliar with meditation or grounding – this is totally normal! You can even lay back a bit if it helps – but make sure there are no protruding objects around that might hurt you if you fall asleep! If this happens, keep your eyes open until the sensation subsides before closing them again for continued meditation. Remember to breathwork needs training and practice to develop the correct technique and enable your body to reap the benefits. Breathwork should form part of your meditation practice and you should begin every meditation session with a focus on how you breathe and how breath controls the flow of energy in, around and out of your body. Even a simple grounding meditation calls for a focus on your breath for maximum effectiveness.
Grounding meditations usually last an hour or so, but feel free to add time for yourself if needed. I usually go on for an hour and a half, sometimes two hours. There is no time limit, however, so do not rush yourself! Try to make all your sessions last the same duration of time – this will give you a better idea of how long it takes you to achieve a very deep sense of grounding, which may vary from person to person depending on their level of energy flow in their body. Through rounding practice, you will find what works for you and at the outset, it can be ideal to find someone who can teach mindfulness or take you on a guided meditation and help you to develop breathing and grounding techniques. Through effective grounding practice, you can develop invaluable techniques that last a lifetime and enable you to employ new skills to reconnect and ground yourself when life’s distractions and noise gets too much and draws us away from our inner self.
If you want to use grounding meditation as a means of centring yourself before going out into the world again, then only meditate for about 20 minutes. In that case, choose one aspect that you desire most at that moment and focus exclusively on it till the end of your session. If you have completed all stages successfully while being in a very relaxed and awake state, you will feel soothed and energized at the same time.
Let’s take a brief look at some spiritual grounding meditation techniques that you can use
The grounding activities that follow are about reconnecting our mind and body in the present moment by engaging our senses – sight, hearing, smell, taste, and touch – to do so. It is our most fundamental human senses that serve to tell us that we are in the present moment and that we are secure.
You might discover that one or two of the grounding exercises advised below are particularly beneficial to you as you go through them. Keep in mind that you should only perform exercises that you are comfortable with. Grounding techniques and mindfulness meditation can be performed by everyone, with a little understanding of grounding practices and the importance of breath you are ready to get started.
Turn off all of your electrical devices and anything that may distract you. Find somewhere quiet where you can sit alone for five to ten minutes or so. If at all possible, head outside for maximum benefits.
If you are inside, either sit in a chair with your feet firmly planted on the ground or sit flat on the ground. With the palms of your hands facing up. place your hands on your lap and close your eyes. Make sure you are sitting comfortably before carrying on.
Concentrate on your breathing
With your eyes still closed, focus wholly on your breathing.
Take calm, deep breaths in through your nose to relax your muscles. When you exhale, think about how your stomach feels when it relaxes.
Keep your attention on your breathing in this manner for a few minutes, until it becomes regular and automatic.
Check to see whether you have become distracted by anything and bring your attention back to your breathing pattern. Remember to breathe don’t hold your breath.
Feel the earth rise up to meet your body and hold it with your hands still in your lap or on the ground. Conscientize yourself of how strong and stable the soil beneath your feet is by visualizing it rising up and supporting each facet of your being. As you sit up a little straighter, visualize the strength of the earth going up along your tailbone and up over your spine, stabilizing and fortifying it as it does.
Return to stillness
Before you open your eyes, take a few moments to relax and enjoy the emotions of centeredness and tranquillity that you are experiencing.
As soon as you are ready, return your attention back to your physical body and open your eyes.
Whenever you find yourself losing your concentration, close your eyes and envision the connection you have made with Earth.
When you practice grounded meditation on a regular basis, the process becomes more automatic. Not only will you have more energy in your daily life as a result of practising, but you will also be able to re-focus yourself so that you may discover inner quiet and peace no matter where you happen to be.
Grounding techniques can be such an asset in your arsenal of tools ready to utilise to combat the stresses and strain of modern life. Mindfulness meditation and grounding meditation can be extremely wonderful and powerful techniques. If you feel you need more guidance and expertise to help you on your journey of discovery there are many great resources available for guided meditation and further information. If you would like to reach out to the Urban Ice Man take a look at the services available for breathwork, meditation, ice baths / cold water immersion and retreats.