You can only be your best self when body, mind and spirit are aligned. Here’s how to practice mindfulness
When we were kids, being grounded meant that we’d done something naughty and were not allowed to leave the house (not dissimilar to how life feels today tbh). In adulthood, it has a whole different meaning. Not feeling grounded is to feel a bit …blur. Not mad exactly, but a little spaced out and disconnected with yourself and the world around you. For the sake of your health and wellbeing, it’s important to get grounded and get back to your roots — quite literally.
Feeling grounded (or centred) feels like a fairly ‘modern’ phrase, but it is our natural human state that goes back to our inception when we used to walk barefoot on Mother Earth. “It’s about living in the present and being fully at home in our body,” explains Christina Michele Rios, a Sound Meditation Ceremonialist and Intuitive Healing Facilitator. “When we are in tune with our basic human senses they remind us we are here now, we are safe, and all is well. If we’re fretting about the future or mithering about the past, we are not grounded.”
Out of tune
Indeed, even if you think that you are living mindfully in the present, you might want to consider how much time you spend online. According to research, the average daily usage of online media in Singapore in 2019 (prior to the pandemic starting, people) was around 6.48 hours. “Our constant connection to our phones is one of the biggest reasons why we struggle with feeling centred,” warns Christina. “You may believe that you’re ‘in the now’, but it’s more likely that you’re in ‘somebody else’s now’ while scrolling through Facebook, Instagram, or other social media platforms.”
Technology aside, there are multiple reasons why you may not feel completely in-tune. Lack of sleep, too much vino the night before, burnout from work, or problems within a relationship can lead to you feeling a bit ‘out there’. Likewise, issues such as stress, anxiety, reduced concentration and underlying anger can all contribute to a lack of grounding — your body is signalling that something at a deeper root is off balance.
The thing is, being centred doesn’t just feel good, it’s important for healthy functioning in life. Studies have proven that grounding appears to improve sleep, reduce pain, reduce stress, increase heart rate variability, speed wound healing, and maintain blood flow.”
How to ground yourself? Grounding exercises can help bring you back to the present. They’re excellent when you find yourself becoming overwhelmed, distracted, or are about to fall into panic-mode. There are quick strategies like putting your phone away to longer practices such as forest bathing and Earthing, but here Christina reveals how to ground yourself with some easy everyday rituals that re-establish that internal connection to self. Do them every morning and evening for just 5-10 minutes a time.
AM Grounding Rituals
Wake up slowly. As soon as your feet touch the ground next to your bed, take a moment and pause. Sit on the side of your bed and feel gravity pushing back on the soles of your feet. Scan the perimeter of each foot, feel the connection points between your feet and the earth supporting you and holding you. Earth has got your back! Note: If you notice yourself feeling off-balance throughout the day, turn to this ritual to bring you back into your body. In addition, notice five things you can see, five things you can hear, and five things you can feel, taste, or smell. This sensory practice helps us to instantly ground
Stay silent. Silence trains us to hear our subtle inner voice. Put your phone down. Get quiet. Spend time alone. Allow space. Slow down.
Tune into your breath. Encourage calm through deep, slow, intentional breathing or breathwork. Inhale to the crown of your head, exhale to the soles of the feet. Feel roots extending from your feet into the Earth beneath you, holding you firmly and securely. Alternatively, inhale in and out of your heart – feel the expansion and contraction.
Connect with your heart. Hear what it has to say through Metta Bhavana meditation and the brilliantly named ho’ponopono (an ancient Hawaiian practise for forgiveness and reconciliation). Place your right hand on your heart centre, left hand on top. Tune in to the rhythm of your heartbeat, breath slowly and deeply.
Get your body moving. From slower more intentional movement to faster-paced exercise — observe what works best for you. This helps to release anxiety and drop into the body, fully present. Intentionally tune into your physical form with every single movement.
PM Grounding Rituals
Add grounding foods to your diet. Food does more than nourish our bodies. It helps tether us to the earth and connects us to the source that brings life. Choose root vegetables such as carrots, potatoes, ginger, beets, pumpkin and squash.
Try acupressure. Enjoy a self-foot massage before bed using coconut oil or essential oils such as earthy Frankincense, Cedarwood or Sandalwood. Rub the balls of the feet, inner arches, inner ankles and inner knees specifically to stimulate the Yin meridian points. Say affirmations as you go, for example; ‘I am happy, I am healthy, I am safe, I am at peace, all is well’. Tune into how you feel and what you intuitively need to self-soothe. Alternatively, hop on a Shakti Mat.
Opt for a ritual bath. The water element cleanses, purifies, peels back layers and is the great healer. Programme your bath, state an intention as you step in, “I am grounded. I am calm. I am love.” Add sea salt and magnesium flakes for grounding and detoxification. You may place 11 drops of essential oil in the water too — from floral Ylang Ylang or earthy Frankincense — see what you intuitively are drawn to. If you don’t mind damp, curly book pages, journal while you soak. Studies show that writing by hand activates the same neural pathways as meditation
Listen to binaural beats. Put simply, binaural beats are when you hear two tones, one in each ear, that are of a slightly different frequency — yet unperceived by the human ear. When heard at the correct levels, it’s also claimed that the tones can induce the same mental state associated with meditation. Stick your headphones in and give this a listen. Place your right hand on your heart and your left hand on your lower belly for grounding while meditating to the sound.
Christina Michele Rios is a sound meditation ceremonialist, subtle energy worker and intuitive guide whose philosophy is rooted in grounded spirituality through use of ancient rituals and science. She is a certified Sound Meditation, Intuitive Healing, Yoga Nidra and Breathwork facilitator, Reiki and Australian Bush Flower Essences practitioner. Follow her on Instagram and contact her at firstname.lastname@example.org
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