“grounding and centering” is a visualization and meditation exercise you can use to focus yourself on the present and learn to feel more whole, more aware. 1. sit in a chair with your feet on the ground to begin. clench your stomach, tighten your muscles and breathe up high in your chest. 3. relax your stomach and let your breath down into your belly. to learn it, put your hand on your belly, breathe so that your belly pushes your hand out. imagine your breath pushing down through the base of your spine, through your feet, like a tree pushing down its roots. for some people, imagining that there is a fire at the center of the earth and throwing negative feelings into the fire helps to make those feelings dissipate. 6. bring it up your spine and imagine your spine growing like a tree trunk, reaching up to the sky.
visualize branches of energy that reach up to the sky, and let them spread around you and reach back down to touch the earth, creating a protective filter around you. 8. imagine the energy of the sun, shining down on your leaves and branches. let them sink into the earth and then release when you start to move. now wiggle your thumbs, and slowly bring your arms in until your thumbs are just visible on the edge of your peripheral vision. as you breathe, feel where it is in your body this grounded place seems to live, and touch that place. when you use these three together—touch, image, and phrase—you create an anchor to help you ground quickly in any situation. if you take even a few minutes a day to practice, you’ll not only have better energy in your daily life, you’ll be able to ground quickly and instantly when you’re in a tense situation. how does it feel to be this present in a situation? please edit this article and find author credits at the original wikihow article on how to ground and center.
in the practice of grounding and centering, you identify objects around you to help your brain recognize where you are. i have a series of guided meditation practices to help you ground and self soothe anxiety. so… try to find a quiet location and free of distractions. at first it may feel like you are making your body breath but continue to watch the breath inhale and exhale. as the breath comes in, say in your mind, “son / daughter i love you” as the breath comes out, say in your mind, “father i love you.” try to let your body naturally breathe just notice it as you say the prayer in your mind.
whether you’re on the ground, couch or chair, just notice how your body makes contact to whatever is supporting you right now. this may take a moment but just notice how your feet are making contact to the ground… and if you’re wearing shoes or socks just notice your feet inside the shoes or socks… just bringing your awareness to the subtleties of the shoes and socks on your feet. next bring your awareness to how your inhales and exhales… the clothing moves on your body…just really allowing yourself to notice that very subtle movement. just bring your awareness to any of the sounds you hear inside of the building and next i’d like you to bring your awareness to the absence of sound… so just the space between any obvious sounds that you hear… next i’d like you to bring your awareness to your sense of smell. next let’s bring our awareness to the sense of taste…and similar to smell it might be that you notice a sense of taste or it might be that you notice the absence of a taste…and either way it’s just fine… just bring your awareness there…and while we’re here…. and finally with your sense of sight… i’d like you to notice the different…three different shapes…just look around the room and notice different shapes that you see…then notice shapes, colors, light reflecting, the furniture, pictures, the floors and ceiling.
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