Body Position and Observer Self:
The first part of the process of grounding is to check you are sitting or standing in a comfortable way, as much as possible having your spine aligned and relaxed.
After you have found a comfortable position, allow yourself to become aware of the observer self. This is the part of you that is able to be present with what is happening, without judgement. This part of you could be likened to a young child that is very curious, and always-wondering why? The use of the observer self will help to quieten the Judge self which most us have turned up pretty loudly.
The Breath:
After connecting with your observer self, become conscious of your breath. Don’t try to change your breath, just be conscious of how you are breathing. Once you have connected with your breath, ask your body if that is the breathing pattern that it needs right now. Let your body guide you as to what it needs. If you can, stay with the breath that your body needs for a minute or 2.
Retrieving the Bits We Leave Behind:
Once your body feels like it is breathing the way it needs to, check in to the different places you may have been during the day, yesterday and even the places you may be going to later today. We can leave parts of ourselves in different situations we experience. You may have a problem with someone that is unresolved or feeling anxious about a meeting that is coming later in the day.
Check in with all the places you may have been and set the intention that all the bits of you that are not present, come back to here and now. Sit with that intention for a few minutes and notice if there are any parts of you that come back. Once you feel that you are as present as you can be move to the next step.
Fully Embodying Yourself:
Bring your attention to your feet and notice how they are sitting on the ground. One may feel heavier than the other, or they may feel like they are not touching the ground. However they feel just ask yourself the question “I wonder why”. Try not to force any feeling into them. Once clear about how your feet are feeling move to your lower legs and notice how they are feeling. If there is any tension you are holding you may be able to let it go down through your leg, through your feet and into the ground. This is the beginning of the process of creating a channel into the ground whereby you can let go of any tension or stress you may not need to be holding. Once you feel you have let go of what you don’t need move to your thighs and repeat the same process. Notice how they feel and if there is anything you may be holding onto that you don’t need let it go through the channel down through your legs and into the ground. Move to your pelvis. Notice any tension or tightness there and repeat the letting go process. Move up slowly through the rest of your body noticing what there is and asking” I wonder why”. Once you have finished the process all the way up to your head, take your awareness back to your feet and check in and see if there is a difference. Make a mental note of the difference in your feet. Check in with your whole body and notice the difference in how it feels.
Some Extra Pieces:
This practice is very effective if done daily. Ideally the morning is a good time to practice it. It will set the template of being grounded for the day. You may find that at different points during the day you may need to re do it. This is a great practise to do before a meeting or even during a meeting if you feel you have become ungrounded.
As time goes on you may wish to visualise a symbol that you can associate with the practise. This will make it easier as time goes on, as you will be able to then visualise the symbol and come to a grounded place.
It is your right to be fully present all the time, as you are spirit having a human experience.
Get an audio version of the grounding meditation here.