3 Easy Ways To Ground Yourself

A How-To Guide For Self-Care On The Go

What does it mean to “ground” yourself, and why should you do it?

Grounding is a powerful tool that can help you calm your mind and balance your emotions. When done with sincerity and attention, grounding is an effective technique to help you simultaneously slow down, if you’re feeling anxious and jittery, and draw in energy for inner strength and fortitude.

Between family and work, many of us don’t make self-care a priority. By taking the time to nurture yourself, you’re creating a better life for your family and friends. Reacting to the chaos life throws at us only creates more chaos. Acting from a balanced, emotional state of being helps free you from the subconscious psychological patterns playing out in your life.

Most of us would agree that when they feel relaxed and happy, they are naturally more patient and kind with their loved ones. Life will always throw lemons. When you’re experiencing a situation that is anything but relaxing and happy, being grounded and connected in those moments can help shift you from reacting to your thoughts and emotions, to acting from a balanced heart and mind.

Developing a practice of consistent grounding can have a massive positive impact on you, and on everyone who has the good fortune to come in contact with you.

As soon as you notice negative thoughts, either toward yourself or others — ground yourself. Focus on your natural breathing rhythm in the present moment — in and out through the nose. Notice your breath as it is. Remain impartial. Neutral. A conscientious observer of your own life. Be gentle and loving to yourself. Think nice thoughts.

By focusing your attention inward, you will automatically be kinder and more loving to everyone around you. What you put out into the world comes back to you! Be kind to yourself. Be kind to others. Love yourself. Forgive yourself. Repeat!

Here are 3 easy ways to ground yourself when you’re on the go:

1. Kanji I

Kanji 1 is a hand position taught to Reiki apprentices.

It is a powerful technique for grounding when performed in conjunction with the breath. I have used it for many years as a simple tool to root myself in the present moment. This one is a personal favorite because it may also be performed discretely. You can quietly and quickly use it while you’re waiting in line at the grocery store, at a stoplight, or at a sporting event.

How to: Clasp your hands and hold them closely to your body, at the level of the heart. Then straighten your thumbs and index fingers, as shown in the image below. For best results and, if safe to do so — close your eyes. Take three deep breaths, inhaling through the nose, exhaling through the mouth. Breathe naturally. Keep your awareness on your breath. Notice any sensations in your body (or numbing). Stay with the pose for a few moments. Release hands, and open your eyes.

Extended Kanji I Series: (to amplify the grounding effect) Stand (or sit) upright, in good posture, with your legs hip distance apart, feet flat on the floor. (If standing, keep knees slightly bent, pelvis tucked)

Kanji 1

Close your eyes and, in one fluid motion, inhale deeply through the nose, stretching both arms out to the side and above the head. Clasp hands into Kanji I. Keeping the shoulders down, chin level with the ground — stretch your spine to the sky, arms pressed to ears, index fingers reaching toward the sky. Exhale. Luxuriate in a mini spine lengthening stretch.

You may choose to remain in this position, breathing in and out until you feel ready to come out of it. At least three full respirations are recommended.

When you’re ready to come out of the pose, inhale deeply through the nose and, on the exhale, slowly bring your hands to heart center. Release the hand position, and open your eyes.

2. 5-Minute Meditation

In a study of health insurance statistics, people who meditate had 87% fewer hospitalizations for heart disease, 55% fewer for benign and malignant tumors, and 30% fewer for infectious diseases. Meditators also had over 50% fewer doctor visits than non-meditators. (1)

This exercise requires a little mental solitude. Mental, because so long as you’re able to sit quietly with your eyes closed, you can meditate from virtually anywhere — even on a busy metro train. I used to think meditation had to have all these rules around it. I would only meditate if I was in a certain location, at a specific time of day, or had at least an hour to give to the practice. Ultimately, the only practice I developed was not meditating. Once I let go of my self-imposed restrictions, a new world opened up, and the 5-Minute Meditation was born.

Some good times to squeeze in a quick session may include — before getting out of bed in the morning; sitting in your parked car; before or after lunch; and before bed.

How to: Meditation does not require any bells or whistles. It’s as simple as breathing. Find a place of relative peace and quiet, where you can sit with ease. Set the timer on your phone for 5 minutes. Sit in a comfortable position with straight back, hands relaxed comfortably in your lap, or on your knees. Breathe. Observe the varied thoughts inevitably coursing through your mind. Feel the subtle sensations in and around your body.

Bring your attention to your nose and the small area directly below it, above the upper lip. Breathe naturally — in and out through the nose. Focus on feeling the sensation of air as you breathe in, and out. Feel your nostrils contract, and expand.

The goal is to casually take note of what IS, without attempting to change it. If your breath is shallow, let it be shallow. If it is deep, be deep. The key is to observe with an even-tempered mind. Your thoughts will wander of their own accord. When you notice this, simply bring your attention back to your breath. It would be counterproductive to feel any sort of strong emotion one way or another about your experience.

We are all human. Our minds wander. Allow all thoughts to arise without paying them any mind — as if you were casually observing the thoughts of another.

Breathe in. Breathe out. Live. Let Live. Meditation is like sit ups for your mind. Short reps are better than none.

3. Apex Stretch Pose

Full Disclosure… There’s no such thing as “Apex Stretch Pose” (that I know of). I made it up as a euphemism for, “Stretching with a Higher Purpose.” Actively focusing on your breath and syncing it with your body’s movements, connects your conscious and subconscious minds — allowing them to work together.

Our physical bodies feel sensation 24 hours a day, 7 days a week, 52 weeks a year. We rarely notice it unless the sensation is felt in the extreme — either pain or pleasure.

Consciously observing sensation in the body — without judgment — enables us to release stress, anxiety, and worry better than any prescription drug on the market. Where one numbs you to the uncomfortable sensations of the mind & body — repressing them; the other gently allows them to come up for observation, and move on. Tension simply melts away.

How to: Stand in good posture — knees slightly bent, hips tucked, abs pulled in, back straight. With feet firmly planted shoulder width apart, begin by doing three repetitions of the extended Kanji I pose (see #1 above).

Breathe deeply. On each exhale, release all thoughts and worries into the ether. On the fourth inhale, keep your arms stretched toward the ceiling, hands in Kanji I. Exhale completely.

Inhale once more, stretching your spine in opposing directions. Remember to keep hips tucked, squared forward and down, toward the floor. Relax shoulders away from ears, while maintaining your arms up — pointing the tips of your index fingers toward the sky. Keep chin level. Elongate your spine. Feel the space between each vertebra.

On an inhale, take a large step to the side with one foot, widening the space between your legs. Maintain the posture while bending at the knees. A few gentle leg lunges and stretches to the side may feel good here, and will help loosen up the pelvis.

On an inhale straighten your legs, reach up, and release your hands on the exhale. Let your arms drop to gently hang by your side. Be still for a moment. Keep your awareness on your natural breath. Observe any bodily sensations.

Now comes the playful part. Listen to your body. In which direction does it want to go? Let it move freely in whatever manner it chooses. Swing your arms, swivel your hips, dance around the room. Go as fast or as slow as you like.

When you feel ready, gently slow your movements down and come to a comfortable standing or sitting position. Perform three additional Extended Kanji I breath/arm movements, finishing with your hands at your heart. Feel the abundance and prosperity coming to you now. Give thanks for your ability to breathe and move freely in this world. Give thanks for your life.

Now, go about your day with joy and peace in your heart :)
. . . . . . . . . . . . .

References: 1 D. Orme-Johnson, Psychosomatic Medicine 49 (1987): 493–507.

Disclaimer: I am not a doctor or a healthcare provider. These techniques are based on 20 years of research and personal development. If you have health issues which may prevent you from performing these exercises, speak with your healthcare professional before attempting.