Ways to Ground

To ‘be grounded,’ or ‘grounding yourself,’ essentially means staying connected to the present moment without getting lost in thoughts or emotions. As the ground, or earth, is symbolic of stability and strength, staying grounded essentially means finding your inner roots and your inner connection to the earth.

If you are struggling to keep your feet metaphorically on the ground and stay present in everyday life. In this series you can learn how to ground yourself in any situation with 12 empowering tips.

Grounding techniques can help you feel more connected to the present moment and reduce anxiety or stress. Here are 12 empowering tips to ground yourself:

1. Breathing Exercises: Focus on your breath. Inhale deeply for a count of four, hold for four, and exhale for four. Repeat several times.

   
   

2. Mindful Observation: Look around and notice five things you see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

   
   

3. Nature Connection: Spend time outdoors. Walk barefoot on grass or sand, or simply sit in a park to absorb the natural surroundings.

   
   

4. Physical Sensation: Hold something with a distinct texture, like a stone or piece of fabric. Focus on how it feels in your hands.

   
   

5. Grounding Objects: Carry a small, meaningful object (like a stone or crystal) that you can touch when you need to ground yourself.

   
   

6. Progressive Muscle Relaxation: Tense and relax each muscle group in your body, starting from your toes to your head, to release tension.

   
   

7. Visualization: Imagine roots extending from your feet into the ground, anchoring you to the earth and providing stability.

   
   

8. Focus on a Task: Engage in a simple, physical task like folding laundry or washing dishes. Concentrate fully on the activity.

   
   

9. Walking Meditation: Practice walking slowly and mindfully. Pay close attention to each step and your surroundings.

   
   

10. Cold Water: Splash cold water on your face or take a cool shower to help invigorate and ground you.

    
    

11. Expressive Movement: Dance, stretch, or practice yoga to release pent-up energy and foster a sense of body awareness.

    
    

12. Journaling: Write down your thoughts and feelings. This can help clarify your mind and bring you back to the present.

Experiment with these techniques to find what works best for you. Grounding is a personal practice and may take time to develop.