If you are using a meditation space in your own home, you can prepare this in multiple ways to be your ideal space. Consider incorporating elements of nature in your space, such as hanging planters, artworks featuring flowers or a beautiful landscape scene, or a natural souvenir from a recent trip, such as a seashell or jar of sand from your favorite beach. [5] X Research source If you are using your meditation space in a shared room (like a living room of home gym), consider putting up a screen to divide the space specifically for meditation. Many colleges also offer meditation centers in their student life centers or in their university gyms. If you are a student facing the stress of mid-terms or finals, consider looking into whether your university offers a space like this. You can also use many beautiful spaces such as public gardens, parks or mountain trails if you are comfortable meditating in public. Many vacation destinations also offer meditation retreats, so you can even plan your next trip to help you ground and center. [6] X Research source Know that you can also ground yourself during daily activities. You don’t need to meditate to get results, although that certainly helps. [7] X Expert Source Kari SamuelsIntuitive Counselor & Happiness Coach Expert Interview. 2 September 2021.
You can also ground and center when you stand. Place with your feet hip width apart and keep your arms hanging loose and comfortable at your sides. While you should stand tall, don’t keep your knees too rigid as this could make you dizzy. [10] X Research source You might be tempted to lie down. If that is the position you are most comfortable in, then you should do this. But most practitioners suggest that grounding and centering works best when your feet are in direct contact with the ground.
Your diaphragm is located in your lower abdominal muscles (or your lower belly). As you inhale, push out these muscles and feel your rib cage expand outward. Hold your breath for two seconds. Exhale by bring your diaphragm muscles back inward to your belly. [12] X Research source In this method, you are breathing in and out through your nose, not your mouth. Breathing deeply from your diaphragm can effectively reduce stress and help you optimize the amount of the oxygen your lungs take in. [13] X Research source
Practicing this basic technique of accepting (inhaling) positive things and exhaling (repelling) negative feelings will help clear your mind for other calming thoughts. [14] X Research source
Pretend that your feet are sprouting roots, as if they were at the base of a tree trunk. [16] X Expert Source Kari SamuelsIntuitive Counselor & Happiness Coach Expert Interview. 2 September 2021. These roots connect you to all other beings in the Earth – the soil, the air, the ocean, animals, and the sun. [17] X Research source You can also envision yourself as a vine growing up from the earth or a boulder on the side of the mountain. But it should be an image that anchors you to the world around you. Connect with your heart. You can even imagine, “My heart has a consciousness. My heart knows all the answers. ”[18] X Expert Source Kari SamuelsIntuitive Counselor & Happiness Coach Expert Interview. 2 September 2021.
What does the center of the Earth look like? Is it hot, with flowing lava? You can throw any feelings of pain, frustration, anger or bitterness into the fire at the center of the Earth.
You can stand up for this part of the meditation if you wish. Raise your arms up above your head as if they are the main branches of the tree splitting off at the trunk. [20] X Research source As you raise your arms, alternate keeping your hands curled up in a ball and then stretching your fingers outward. This will help you feel more connected to the warmth and energy of the sun. [21] X Research source
Try to practice the above process for at least three minutes, 3-4 times a week. With frequent practice, this method will feel more natural and you will be able to practice if for longer (ideally 15-20 minutes, or even longer if you wish). You can even practice grounding throughout the day, whenever you can remember to send your energy down and connect with the earth. [23] X Expert Source Kari SamuelsIntuitive Counselor & Happiness Coach Expert Interview. 2 September 2021.
Ask yourself if there is a word or phrase that represents this grounded state for you? Having a word or phrase that brings you to this state of peace and interconnectedness can help you ground yourself quickly in stressful situations, like in the middle of a busy commute or when you have had a frustrating conversation with a coworker.
Enjoy the fresh air. Taking a walk – even if it only for a few minutes – can help you feel more connected to the world around you. As you walk around your neighborhood or favorite park, take notice of all the trees, plants, and any wildlife you encounter. Breathe in deeply and slowly. Try not to wear headphones or listen to music while you are doing this as this can distract you from removing negative energy from your body and replenishing it with positive thoughts. If you have a garden, spend time tending to your plants and foliage as a way of grounding yourself. [26] X Research source
Practice your breathing while you perform these activities. As you practice them, consider how they calm you and connect you to nature and the rest of mankind. If you find yourself becoming frustrated and stressed, then stop and focus purely on breathing and centering yourself. [28] X Research source
Tai chi is an ideal physical exercise for meditation because your muscles remain relaxed and loose as opposed to tense and stressed. Wear comfortable clothing when you practice this and it will help you reach a state relaxation and connectedness with both yourself and the world around you. [30] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Tai chi has also been shown to have benefits for a broad range of medical conditions, from breast cancer and heart disease to arthritis and hypertension. [31] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
Listing the things you are grateful for. When you are stressed, angry, or feel isolated, take the time to list the things you are grateful for in your journal. This will help foreground all of the positive elements in your life and help you release negative energy from your body. Analyzing inspirational sayings. If you enjoy reading poetry, small quotes or even longer pieces of literature, you can use your journal to reflect on things that you have read. Write down the quote that struck you as important and then write 3-4 sentences on why you think this quote is important. How does it relate to you? Setting goals and tracking your progress. If you have a particular goal you want to achieve – for example, to become less anxious in work meetings – then tracking your progress in your journal can help you take steps to accomplish your goal. Note the date on which you feel anxious (like during an important meeting on the rebranding strategy for a client), and then note how you handled that stress. Did you take a series of deep breaths? Did you repeat an affirmative mantra to yourself? How long did it take you to calm down?[33] X Research source A journal can provide you a real sense of accomplishment while also helping you to remain grounded and centered in your present state. [34] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
