This meditation works best if you have someone reading it to you or you record it and play it back.
“Find a comfortable position to sit in, preferably one where your legs and arms are crossed…once you are in position, close your eyes and focus on my voice…take a deep breath in through your nose and hold for 3…2..1, Now slowly release your breath for 3…2…1.
Again, inhale for 3…2…1, hold for 3…2…1, exhale for 3…2…1. Continue taking deep breaths and as you exhale, focus on feeling the ground your body.
Inhale for 3…2…1, hold for 3…2…1, exhale for 3…2…1. Feel your energy connecting with the energy from the earth below you.
Inhale 3…2…1, hold for 3…2…1, exhale for 3…2…1. As you connect with the earth, feel yourself relax and start to calm down.
Inhale 3…2…1, hold for 3…2…1, exhale for 3…2…1. Allow your mind to settle and your body to relax.
Inhale for 3…2…1, hold for 3…2…1, exhale for 3…2…1. Continue breathing until you feel that all your energy is connected with the earth. When you feel calm and relaxed, open your eyes and come back to the present. “
This is a very basic grounding meditation. The purpose of it is to connect you with the energy of the earth and to calm the chatter in your mind so you can focus better. With practice, you can ground just by taking deep breaths with the intention of connecting with the earth’s energy.
Best of luck and keep practicing. Meditation is a muscle you need to build.
Find a place where you can just sit on the ground and sit down. Position you legs in front of you spread a little more that hips width apart; you basically want an area of grass between your legs. You are going to ground yourself by becoming aware of the earth below your body.
You are going to be sitting and using your senses focused on the ground. You can close your eyes if you wish and feel safe doing so. Place the palms of your hands flat on the ground between your legs at a comfortable angle. If you are unable to bend far enough to touch the ground, hold your palms over the grass in a comfortable position.
Take a few deep breaths to calm your mind. You can breath in for a count of 3, hold for a count of 3, and exhale for a count of 3, several times. Continue taking deep breaths through this exercise.
Feel the ground and grass beneath your hands and body. How does it feel? Is it hard or soft? Dry or damp? Is the grass soft or brittle? What type of grass is it? Do you see any bugs or animals in the grass?
You can also focus on the smells around you, how does the grass and earth around you smell? If you are near flowers, see if you can smell them, too. Earth always has a smell, focus on the scent of the ground. Feel you focus connecting with the grass and ground. The more you observe about the grass the more of a connection you develop.
Now that you have studied the ground with your physical senses, focus on the energy you feel where you hands touch the ground. Do your fingers tingle? Do you have an urge to bury your fingers in the grass or soil? Take a moment and image roots forming from your fingertips like the roots of a plant. See those roots dig deep into the earth and pulling up nutrients from the soil around them, this is the energy of the earth. Feel that energy rise up through the roots and into your body, soothing and nourishing you with it’s energy. Also, feel those roots taking your excess energy and any bad energy you have and depositing it deep into the earth where it can be recycled into healthy energy once more.
Continue to feel that energy loop until you are ready to come back to the world. Take another deep breath and when you release it, lift up your hands and shake them off kind of like you are doing jazz hands. Your roots are back in your hands and that deep, beautiful earth energy will continue to flow in your body. You should feel more relaxed and calmer.
Anytime you need to feel connected to the earth, just sit down and repeat this meditation. I, personally, love doing this meditation when I’ve had a frantic day and I just need to calm down.
With practice, it be a quick little meditation that can be done almost anywhere. It is very adaptable. I’ve been in situations where I can’t sit in the grass and connect, but there were potted plants I could touch the soil it. I just quietly touch the soil in the pot and connect to the earth. If you can’t sit in the grass, you can also touch a tree (just check for poison ivy first). It’s about developing a connection with the Earth and with practice you can connect anywhere.
Take a deep breath and feel the ground beneath your feet. That is the first step to grounding yourself. Grounding is the meditative practice that calms your body and mind and connects you with your senses and the Earth beneath your feet.
It can be one of the most powerful tools in your spiritual toolbox and one of the easiest skills to learn. It is the foundation to all energy work, magick, and spirituality. It is also a helpful tool in the battle against stress and anxiety.
The practice of grounding can go by many names: i.e. Mindfulness, earthing, body-focusing, self-regulation, calming, refocusing, self-soothing, etc., but they still all have one goal and that goal is to bring you out of your frantic mind and back into your much calmer body. It is helpful to do on a daily basis, but extremely helpful when you are feeling unfocused and hyper, you feel you are dissociating, are triggered, or are overwhelmed with unwanted intrusive thoughts. Grounding stabilizes your energy while releasing excess energy, reconnecting you to the Earth you stand on, making you aware of your body, and shifting you into a more positive state of mind.
It is a simple, basic skill that allows you to improve so much of your other skillsets. When I first started to study witchcraft, one of the first skills I learned in the Coven I studied with was grounding. It was done before every ritual and ever study group. Grounding was practiced to the point that you could ground yourself just about anywhere quickly and effectively. It became almost like second nature. We even taught it to our children because it was so easy and effective. I still ground several times a day and it’s my go to when I am stressed or need to focus.
So how do you learn this superpower? There are a lot of resources out there on the internet; everything from guided meditations to grounding music to yoga poses designed to ground a person. My favorite technique is to take a deep breath in through your nose, hold that breath for a count of 3, and then slowly release it from your mouth to the count of 5. Do this several times and focus on becoming aware of your body (focus on the feeling of your feet touching the floor, the sound of your heartbeat, the feeling of air in your lungs, and feeling of your skin touching your clothes or surfaces.) Basically, you are focusing on your breathing and your body rather than the chatter going through your mind. Try it and over time it will get easier to ground yourself and calm your mind. If you feel like you need to have a little extra kick to your grounding, do the breathing exercise while touching a tree, the grass, or even a favorite crystal.
When is a good time to ground? Anytime you need a little calm focus or need to relax your mind. Once you master the breathing, it becomes unnoticeable that you are doing a grounding exercise, you can do it anywhere. Part of my life involves working retail, I ground every time I am frantically busy so I can focus on getting the work done, I ground whenever I have to deal with a difficult customer so I can handle their complaint in a calm, efficient manner, or even at times when I am tired and need a boost of energy. Outside of work, I ground before I write, before I do any metaphysical activity from reading cards to casting spells, and I ground before bed at night so my brain will quiet down enough so I can nod off.
Being grounded is go to for you on many levels. Physically, grounding has been shown to increase the levels of the good body chemicals, has been shown to lower heart rate, and some people have noted a lowering of inflammation. I’m not saying that being grounded can cure any physical ailments, but it can’t hurt you. It helps stabilize your energy and releases excess energy that is not serving any purpose. Being grounded improves your mood and puts you in a more positive frame of mind. It also, creates a mental state where you can take in information and rationally analyze it easier, this is really good when studying and learning new things. With time and practice, you will find that your ability to focus will increase. This can be very important to individuals with ADHD, autism, and other neurodivergenceies, studies have shown.
In today’s frantic society, the ability to ground yourself is vital. Will it make all your problems go away? No, but it will help you deal with the inconveniences of life a little better. Take a deep breath, calm yourself, and conquer the day.
