Grounding exercise,
Planting your roots.
We're going to practice grounding ourselves,
Just like a tree with deep strong roots.
This will help us feel calm,
Centred and balanced.
Grounding is a simple but powerful way to help you feel calm.
And the best part is,
You can do it anywhere.
Whenever you're feeling overwhelmed,
You can take a few minutes to ground yourself.
Whether you're standing,
Sitting or even lying down.
So let's begin.
Get yourself comfortable by either standing tall and relaxed with your feet shoulder width apart.
Or by sitting in a chair with your back straight and feet flat on the ground.
Or laying down on your back on a comfortable surface with your arms relaxed by your sides.
Take a deep breath in through your nose,
Filling up your lungs.
And then slowly breathe out through your mouth.
Let's do that again.
Inhale,
Feeling the breath moving into your belly.
And exhale,
Letting go of any tension in your body.
One more time.
Inhale.
And slowly exhale.
Before we begin imagining ourselves as the tree,
Let's take a moment to check in with our body.
Notice if you're feeling any tension anywhere.
Maybe in your shoulders,
Your back or your legs.
If you do,
Make a conscious effort to relax that part of your body.
Take a deep breath in and imagine sending the breath to the area that feels tense.
As you exhale,
Feel the tension flowing out of your body with the breath.
You can repeat this process until you feel the tension release.
Now,
Imagine from the bottom of your feet,
Roots are starting to grow.
These roots are thick and strong,
Like the roots of a big tree.
With each breath you take,
Your roots slowly grow deeper and deeper into the earth.
Breathe in through your nose.
Breathe out through your mouth.
Breathe in through your nose.
Breathe out through your mouth.
Breathe in through your nose.
Breathe out through your mouth.
Breathe in through your nose.
Breathe out through your mouth.
Take another deep breath in.
Feel those roots stretching down even further,
Reaching down deep into the ground.
As you exhale,
Your roots spread out even more,
Wrapping down through the earth,
Connecting you deep into the ground.
With every inhale,
Your roots grow stronger.
And with every exhale,
You feel more calm,
Steady and grounded.
Now that your roots are deep and strong,
Notice how solid and steady you feel,
Just like a tall tree.
Your body feels relaxed,
But also strong,
Balanced and unshakable.
No matter what's happening around you,
Your roots keep you connected to the earth and help you to stay strong,
Calm and focused.
Imagine the earth is sending up calm,
Peaceful energy through the roots and into your body.
With every breath in,
That calm energy moves from your feet,
Up your legs,
Through your body and fills you up all the way to the top of your head.
As you breathe out,
Let go of any tension,
Worry or stuck energy.
It flows out through the roots and into the ground,
Where the earth helps to take care of it.
Take a few more deep breaths,
Feeling how calm and grounded you are.
When you're ready,
Gently bring your awareness back to the room,
Knowing that you can always return to this grounding exercise whenever you need to feel centred and balanced.
Great job!
Now that you've learned how to ground yourself,
Remember that you can do this exercise anytime you're feeling overwhelmed or your energy feels stuck.
Whether you're at home,
School or work,
Or anywhere else,
Grounding can help you feel calm and steady.
