Grounding and Centering Meditation

I’m going to start this section with a meditation that is so classic I can’t possibly not mention it: the “grounding and centering” meditation. The ultimate goal here is to visualize yourself with tree roots at your base and branches at your top. It taps into the powers of earth in the most powerful of ways. You literally see yourself becoming one with the earth. As you visualize your energy mingling with that solid mass of rock below us, you should feel incredibly grounded and calm. It’s no accident that being stable and calm is called being grounded. Earth acts as a giant conduit to dissipate stress if accessed properly. You’ll see in a moment:

  1. Start by sitting up straight. Some people sit on a chair with their feel flat on the floor, or sit with their legs crossed.
  2. Regulate your breathing. Slowly inhale and exhale, paying attention to each breath. You should start to feel calm and focused after a couple minutes or even seconds of this.
  3. When you feel at peace, imagine roots descending from your spine, going into the ground, working their way through the soil and the larger rocks beneath. Don’t worry if it takes some time to get the hang of this. Visualization takes practice.
  4. Once you feel like the roots are deep enough, visualize a light green glow coming through the roots and moving up and through you. It moves up your spine, to your heart, and out to your limbs and head. Feel like you’re basking in the energy.
  5. Feel how steady and stable you feel. Picture your body as the trunk of the tree.
  6. Now visualize branches going up from your head, reaching for the sky. You feel the warmth of the sun on the branches, the leaves sway in the breeze.
  7. Spend as much time as you need holding this state. During this time you might come to some interesting realizations or just feel totally connected to the moment.
  8. When you are ready, feel the branches come down into your head. The roots draw up out of the ground back into the base of your spine. Picture you as you again and open your eyes.
  9. You may feel slightly punch drunk with the energy you just worked with. Shake out your limps and stamp your feel on the ground. That will normalize your energy and bring you fully back to your body. If you’re especially sensitive, you may also need to eat something like some bread to bring yourself fully into the material plane again.

This is a great mediation to use to combat stress. If you feel frazzled, generally unfocused, angry or overly emotional, with practice, this will bring you down right where you need to be. If you practice this enough, you may begin to feel more “in the moment,” or what Buddhists refer to as mindfulness. The exercise focuses your inner energy on stability and the beauty of the moment. After a time, you may be able to transfer that to other areas of your life.

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