Body Grounding Practice For When You Feel Worried

This 4-minute practice guides you through "Dropping," a technique from Tsoknyi Rinpoche that helps you drop out of your mind and into your body. When you're caught in overthinking, rumination, or worry, this practice offers a moment of respite—a way to release the mental spiral and land in the present moment. You'll be gently guided to let go of the thoughts swirling in your head and settle into the felt experience of being here, now. Use this practice whenever you need to step out of the mental noise and return to the simplicity of your body and breath.

Music: Calm Energy Meditation 888hz peaceful by Universe_Bella

Transcript

This is a short grounding practice that's called dropping.

It helps us to drop into our bodies into the present moment and give us a moment of respite from overthinking,

Rumination and worry.

Coming to stand with the feet shoulder distance apart.

As you take a nice big inhalation,

Reach your arms up overhead and as you exhale,

Allowing the arms to fall,

Tapping the top of the thighs.

Now standing here for a moment as you let the breath return to normal and let your awareness rest on any sensations in the body.

Any tingling,

Hot or cold.

So you're here just letting yourself relax in the body.

Now dropping again,

Taking a big inhale,

Taking the arms up overhead and then as you exhale,

Letting the hands come down to slap on the thighs and again letting your awareness come into the body.

In a relaxed way,

Simply observing any sensations you can feel in the body.

Here we're just letting our awareness be grounded in the body.

We're not looking for any particular feeling or judging anything we feel in any way.

Just being with what is.

We'll take a few more rounds,

Inhaling the arms up,

Exhaling as you drop the hand to the thighs.

Relaxing here in the body and simply noticing what is.

As your awareness settles into the body,

Just noticing the grounded quality of the body.

This natural heaviness,

Earthiness,

Stillness that's there.

And inhaling again,

Arms up overhead,

Exhaling,

Letting the hands slap down to the thighs.

Just settle,

Letting the awareness come to the body and just resting here in stillness.

And one last time,

Inhaling the arms up,

Exhaling to let the hands slap on the thighs,

Resting your awareness in the present moment in the body.

Letting yourself relax in this groundedness.

And then when you're ready,

You can start to move the fingers and the toes and slowly make your way back into your day.