Ten Grounding Exercises That Will Improve Your Life
Updated: Feb 13
Grounding is a term used to help center and calm a person's energy and emotions. It is a process that helps us to energetically and physically connect deeper to the healing frequencies of the Earth and puts us more in a present state of awareness.
For some people, grounding simply means ensuring that your Soul and awareness is more present in your body. For others, grounding is about coming to that place of absolute calmness that resides within the center of your heart or core of your being.
Overall, a person who is energetically grounded will feel healthy and centered. They will also feel:
Safe, secure and stable
A sense of belonging
Balanced mood and emotions
More energy and vitality
Lowered pain levels
Less triggered by outer forces
A state of peace and calm
How Do I Know if I Am Ungrounded?
Most people can tell when they're ungrounded. They usually report feeling out-of-sorts like their mind is scattered or spacey. They might forget things or have a tendency to procrastinate or neglect their to-do lists and chores.
An ungrounded person will often feel like their thoughts are very noisy and busy. It will seem like they can't get their mind to quiet down or stop racing. This often looks like excessive worrying or an inner dialogue that can't be silenced. It usually leads to a person not being present in their jobs, relationships and other areas of their lives.
Not being grounded can also look or feel like:
Everyone responds to being ungrounded differently. The important thing is to become increasingly aware of how and when you become ungrounded. When you feel your energy slipping, try one or two of these exercises to ground your energy back down into your body. You may have to experiment with each of these techniques to find the right combination that really works for you.
Let's look at ten simple grounding techniques:
There are many ways to visualize your Soul coming fully back into your body. Oftentimes, when I'm feeling ungrounded, it's because I've let parts of my self wander off or get carried away. This can also happen when I've been traveling long distances or have been around large crowds of people. So, I simply like to visualize all of the pieces of me returning back to rejoin me and make me whole again. As I'm visualizing, I'll say out loud, "I call all of my energy back to me now."
Another visualization that I'll use is imagining a cord coming down through my root chakra or tailbone. I usually see this grounding cord as red or black. Then, in my mind's eye, I see myself anchoring my energy to the Earth by sending this cord downwards. I'll visualize Earth energy coming up through that cord and merging with me.
You can check out the free guided visualization section of my website for more ideas and downloads.
2) Grow Your Roots
This grounding technique helps a lot of people. To begin, stand with your feet slightly apart and make sure your weight is centered. Imagine your feet growing deep roots like a tree. I try to grow these roots as big and strong as I can. Sometimes I even try to grow them as far and wide as my house.
Once you've visualized these strong roots, connect them to the Earth by sending them downward. The goal is to anchor your roots as deep into the Earth as you can. I like to take my roots and grounding cord all the way down to the center of the Earth. I imagine wrapping these tethers three times around the Earth's core, which usually looks like a crystal or rock in the center of our planet.
Most dark crystals, such as Hematite, Smoky Quartz, Bloodstone, Black Tourmaline, Onyx, and Black Obsidian can assist in grounding your energy downwards, into your body. If you struggle with feeling grounded, you can carry these crystals in your pocket, put them in your bathwater, or infuse your drinking water with them to assist you in becoming more calm and centered.
When working with crystals, be sure to clear, program and charge them to receive the highest benefits. When programming a grounding crystal, be sure to ask for assistance in helping you to feel embodied, fully present and centered throughout your day.
4) Balance Your Root Chakra
The first chakra is located right at the bottom of your pelvis and in the center of your perennial area. It is often associated with the color red and helps to govern our physical reality, safety, security, ability to ground, sexuality and survival instincts.
The root chakra and grounding go hand-in-hand. So, if you're having a difficult time grounding your energy, it could be that your root chakra is blocked or unbalanced. There are so many ways to self heal your root chakra including:
Standing yoga poses (i.e. mountain, warrior, tree pose)
Red crystals (i.e. red jasper, ruby, rhodonite, garnet)
Listening to thunder
Eating root vegetables, apples, pomegranates and red meat
Check out my beginner's guide to healing your chakras for more information.
5) Essential Oils
Use the woody aromas of essential oils found from the trees to create the energies of "strong roots" being planted firmly into the Earth. Like a tree, these oils help you to feel more steady, strong and stable. Try diffusing these oils or regularly massaging them into the bottoms of your feet: Cedarwood, Frankincense, Siberian Fir or Sandalwood. I also love the earthy fragrances of Patchouli and Vetiver to assist with grounding.
My absolute favorite essential oil blend is dōTERRA’s grounding blend. It is appropriately named Balance and it offers a tranquil aroma that invites harmony into the mind and body. Balance is already diluted in a base of fractionated coconut oil. I put 2- 4 drops on the bottoms of each of my feet when I'm needing to balance my emotions, plus I add it to my palms and inhale deeply for 10 breaths.
dōTERRA's newest diffuser blend, Northern Escape, helps you to leave your hectic life behind. The aroma of this woodland blend helps you to connect to the grounding energies of a fresh, green forest and is loaded with the rooted frequencies of tree oils - Black Spruce, Balsam Fir, Cypress and more! A few drops of this blend in your daily diffuser will completely transform your energy.
6) Deep Breathing + Mantra
If you're feeling overwhelmed, take 10 deep, full-body breaths. With each breath, send the energy all the way down to the bottom of your belly and the soles of your feet. With each breath, repeat the mantra, "I am fully present and grounded in my body." Allow your mind to calm and your thoughts to become more centered.
You can write mantras on sticky notes and place them around your home and office as gentle, daily reminders. A few other affirmations that can help with grounding are:
"I am whole and complete."
"I am safe, secure and stable."
"I have everything I need."
"I feel confident, worthy, and whole."
"I am exactly where I need to be."
When practicing deep breathing I often like to place one hand on my heart and one hand on my belly. This helps me to fully breathe into my lungs. Here, I can feel the rise and fall of my chest and belly with each breath, which brings me into a deeper state of awareness. I also like to bring my hands together in prayer position at my heart center. This simple mudra helps to center my energy and help me come back to my heart.
7) 5-4-3-2-1 Grounding Technique
This exercise is often taught to people who suffer from extreme anxiety or panic, but it also works well to help you become more present. To begin, take an inventory of your surroundings. While you do, begin to count:
5 things you see
4 things you feel
3 things you hear
2 things you smell
1 thing you taste
Take your time as you move through this list. It's meant to be done in a slow and mindful way. By the time you make it to the end of the list, you should feel more calm and centered.
Being outdoors is one of the quickest and easiest ways to transform your energy. If you're able to, take your work or meals outdoors, bathe in the sun, connect to a tree or read a book outside. You can also spend time in the garden or go for a walk or swim.
If you can't make it outdoors, you can also bring the healing frequencies of Earth indoors. Some ways to do this include listening to nature sounds, sitting next to a window, surrounding yourself with plants or flowers and sipping on herbal teas.
Herbal teas that include ginger, dandelion root, turmeric, pine needles or elderflower can be especially grounding. This simple Ginger Lemon Tea recipe is one of my go-to's for feeling calm and centered.
Six years ago, I was battling postpartum anxiety. One of the only things that would help to settle my energy was to sit outside under a tree for ten minutes. The trees and I shared many long talks and prayers together. But, more than that, I always felt like my pain and anxiety had been absorbed and transformed by the Earth and the trees.
Earthing is a technique where you make direct contact with the Earth's surface by walking barefoot outside, gardening in the dirt or sitting, working, or sleeping on the grass. Earth's natural frequency balances your body on the deepest layers, lowers inflammation, pain, and stress, increases vitality, and improves your overall well-being.
In order to get the highest benefits out of earthing, you should put your bare hands or bare feet directly on the Earth for at least 5 minutes a day. You can consciously breathe into Gaia and connect to her; feel her steady, unwavering energy and allow it to revitalize you.
10) Healing Touch
Sometimes, the best way to get grounded is through human connection and touch. This can be as simple as a moment of hugging or cuddling or as elaborate as professional body work or massage. Oftentimes, I find the touch of another human can really help bring your own energy back into your body.
Even when my own children are having a difficult time, I'll take them up to their beds and sit with them. I intuitively place my hands on their heart, shoulders or back to help them safely land back home from whatever emotional roller coaster they just experienced.
If you don't want to or can't be around others, try massaging your own face, neck and head. One technique I love is this cheekbone technique: To start, gently push all of your fingertips onto the muscles right below your cheekbones. Draw the cheeks downwards while holding the intention of drawing your Soul deeper into your body with each exhale. Imagine pulling the energy deeply down and into your body. Then, place your palms on the top of your head and firmly push the energy down with the same intention. Repeat this for the next 2-3 minutes or until you feel more grounded.
Of course, anything that you can do to clear your energy field or raise your vibration will also help ensure you're always grounded. I've hoped you've found these grounding techniques helpful and wish you well on your journey!
Become the Healer of Your Home
Did you enjoy this cleansing ritual? In my newest online mastery course, you will learn dozens of daily tools and healing techniques to help you to clear, ground, and protect your energy, yourself and your home. My online course also includes a 77-page downloadable workbook filled with recipes, DIY's, suggested rituals, practices, ceremonies and exercises to enhance your healing journey.