Grounding Practices via the KiraGrace blog

GROUNDING MEDITATIONS

This originally appeared on the KiraGrace blog on March 23, 2018

There are many times throughout our lives where we experience upheaval. Moving into a new home, shifting jobs, or losing a loved one can all create a tremendous amount of stress. Traveling, especially flying, can also cause a sense of unease. Even the change in the seasons can make us feel out of sorts.

Here are simple grounding techniques which can counter these effects, and help you feel steady, supported and back to yourself once again.

  1. Short and sweet yoga poses
  2. Meditation
  3. Oil massage

 

1. Short and sweet yoga poses

A. Lie on your belly (even on your bed will work). Rest one hand on top of the other beneath your head, and gently rest your forehead. Alternatively, turn your head to one side. Feel the solidity of the earth beneath you and attune to your breath. Simply sense the front of your body in contact with the solid foundation, and know you are being held by this support. Breathe 2-5 minutes, turning your head to the second side midway.

B. Lie on your back with your legs extended and your arms by your sides. Place your right hand on your belly and the left hand above your heart. Allow the body to be heavy, and feel yourself sinking into the earth. If you have a blanket or a towel to place over your pelvis, this will help to root your body even more deeply.

C. Legs up the wall pose. This relaxing, restorative posture is also an inversion. Sit sideways with your knees bent and your hips next to the wall. Swing your legs up and move your upper body perpendicular to the wall. Scoot forwards so your hips come close, or even touch the wall. Stay 5-10 minutes, allowing your body to settle into the earth). You can follow alongside me in the video below. 

 

legsupthewallpose from marjorie nass on Vimeo.

2. Grounding meditation

Listen along to the guided version here:  Grounding Meditation

If you prefer, here are the meditation instructions you can read and then practice.

This is a short meditation to help you get grounded. Begin seated. This might mean on the floor cross legged with your seat on a blanket or block. You can also be seated a chair, and ensure your feet are firmly planted on the ground. Adjust your posture so you can remain seated comfortably for about five minutes, in as easeful position as possible.

Start by bringing your awareness to the areas of your body that are in contact with your foundation. Feel your feet. Sense the backs of your legs and your seat. Allow these areas of your body to become heavier, as though they were sinking into the ground.

Now, attune to your breathing. Inhale and exhale through your nose if possible, as you watch and feel the breath moving in and out of your body. With each breath in, feel the expansion of your belly away from your spine. As you exhale, become even heavier in your foundation.

Feel the sensation of your breath in your nostrils. Expand the belly away from your spine as you inhale. Place both hands on your belly to feel this sensation.

Recognize how much your body is doing right now, without any conscious effort on your part. Your heart is beating, your blood is flowing, you’re digesting, absorbing, assimilating and detoxifying. Your body is incredible!

When your attention drifts away from your breath, simply notice. Then, attune to your breathing once again.

Your thoughts might be projecting into the future. This is what can cause us to become ungrounded. Again, notice, and bring your attention back to your inhale and exhale.

Begin to deepen your breathing. Start to move a little with your toes and fingers, and then stretch your legs and your arms in any way that feels good. Know that this meditation and technique is available for you to return to get grounded.

3. Oil massage

The practice of oil massage is super grounding to the nervous system. What you're putting on your skin is as, if not MORE important than what you're eating. The skin absorbs ingredients directly into the bloodstream. If you're using conventional lotion, pure sesame or coconut oil is a great way to nourish yourself and avoid toxic ingredients.

If your skin is dry and you tend to feel cold use sesame oil. If you have oily skin and tend to feel warm use coconut oil. Before a shower or bath, rub oil all over your body. Take a few minutes or more to really connect with yourself, as this practice is nourishing and replenishing. Bathing or showering after the massage allows your pores to open and for the oil to be deeply absorbed. This is a lovely practice to do in the evening before a warm bath with lavender oil. (You can also use a drop or two of essential oil into your sesame or coconut oil). Head to bed for a deep restful night’s sleep.