The following exercise is meant to give you back whatever emotional quality you need when something has just thrown you off balance.
Once you got to know the exercise,
It only takes a minute or two.
You can practice it anytime,
Anywhere,
Without anybody noticing.
The exercise is performed while standing.
You can do it with or without your shoes.
Place your feet as wide apart so that two fists fit easily between your knees.
Feel yourself being pulled up slightly at the top of your head like a puppet on a string.
Your spine is straight.
Your neck is long and your shoulders sink downwards.
Your arms hang loosely by your sides.
Your hips and knees are slightly relaxed.
Your feet are parallel or rotated a little bit outwards.
Your gaze becomes soft.
It doesn't matter whether your eyes are open or closed,
But it is easier to keep your balance with your eyes open.
Now turn your attention toward your breath.
Just observe it.
You don't have to change it.
Just notice how it flows in and out again.
Where is it that you can feel it most clearly?
At your nostrils?
On your upper lip?
In your chest?
Or your stomach?
Let your breath flow wherever it wants.
While you continue to breathe calmly,
Notice how the tension in your body slowly releases.
Your face becomes softer.
Perhaps your mouth opens slightly.
Your arms and hands give in to gravity.
The muscles of your upper body exert just enough tension to keep you upright.
And the muscles in your legs also find it easy to hold your joints in position.
Now let your attention wander down your legs to the soles of your feet.
How do they feel?
Do they feel warm?
Or rather cold?
Is there perhaps a tingling sensation somewhere?
Or maybe there is a bit of pain in one place or another.
And it could also be that you don't feel anything.
That's okay too.
Everything is the way it is.
What happens when you shift your weight a little bit forward?
How does your perception change?
Which part of your feet do you feel more now and which less?
Can you also shift your weight backwards?
How does the feeling in the soles of your feet change now?
Now you come back to your center and you distribute your weight evenly across both feet.
And imagine that there are roots sprouting from your feet down into the earth.
At first they are very fine and small roots,
As fine as hair.
Then slowly they become larger and stronger roots.
Where do they grow?
Do they grow straight downwards or more to the sides?
What type of root are your roots?
You let them grow how and where they want to.
You can feel the earth through which they grow.
Maybe there are even earth creatures moving around your roots.
Or you can feel the roots of other plants as they touch yours.
How do these connections feel?
Your roots are there to nourish you.
They can give you anything you need right now.
What do you need?
Do you need strength,
Stability,
Security?
Or do you need confidence,
Trust,
A sense of lightness?
Is it self-compassion that you lack,
Affection,
Love?
Whatever it is,
Your roots can reach it.
Let the energy you need flow from the earth into your feet.
And then let it travel up your legs,
Let it spread further up over your upper body,
Down your arms and into your head until your whole body is filled with it.
Feel the energy,
Enjoy it,
Bathe in it.
And now let the energy slowly subside again.
Feel how it flows down your body and back into the earth.
In your mind,
Give thanks to the earth that has given you what you needed most right now.
In your mind,
Slowly pull back your roots.
Say goodbye to the roots or the other plants,
To the earth creatures and to the earth itself.
You may have pulled back your roots,
But the connection remains.
Feel how you are standing there,
Grounded and calm,
And enjoy that for a little while longer.
And now you start moving again.
Start with your toes,
Flex them a little,
Shift your weight from your right to your left foot and back again.
Maybe lift one foot off the ground and then the other.
Bend your knees,
Move your pelvis.
If you want,
Roll down your spine and up again,
Stretch and extend.
Do whatever feels right for you right now.
This exercise is intended to be taken outside,
Also intended to be taken outside.
It is suitable for any situation that is emotionally stressful.
Initially do it after a situation in order to calm down again.
With a little practice,
You will also be able to concentrate on your connection to the earth even when you're right in the middle of a demanding situation.
May the exercise serve you well.
All the best.
Bye-bye.
