Grounding on the Go: 3 Simple Practices
Groundedness is such a powerful vibe to embody. When we feel grounded we can make more informed and healthier decisions, reduce stress, and help our bodies perform their best. But the reality is we are NOT often in the space where we can roll out the yoga mat, close out the world and meet those needs.
How can we find a centered and grounded energy on the go? I often struggle to carve out consistent time for meditation and stillness. How I get grounded is through three simple practices that don’t require me roll out the yoga mat. Here are three ways to ground that nervous energy:
Practice #1: The forearm glide. I love this one because it is really subtle and also easy to access wherever you are. It also does not create much movement so it can feel less exposing if you are not used to being seen as you are grounding.
Step 1: Begin by rolling your sleeves. to a position where your bare skin is exposed up to your elbows.
Step 2: With the other hand, soften your fingertips to make them like paintbrushes. Start on the back of your hands, lightly brush your fingertips over the back of your hands in a sweeping motion, remain curious about where on your hands are the most sensitive or give you the most sensation. Thank your body for being a badass creature that feels- it really is a gift.
Step 3: Slowly work your way up your arm, focusing first on the back of the arm, and then the sides and then the underside. Experiment with the speed and length of the sweeps- have fun with it. To finish, take your hand and gently squeeze your arm moving up to the elbow, almost like giving your arm a hug with your hand in sections. This will settle in any sensitivity that your skin was feeling.
Practice #2: “Color by Breath” visualization.
This is my absolute favorite visualization exercise.:
Step 1: Close your eyes and pick a color. Begin by closinge your eyes, and think about your body in 8 sections: your head, neck, shoulders, heart space, belly, hips, legs and feet. I start with the head and think about inhaling and filling my head with a color ( let’s choose blue for this exercise!)- I play with what color of blue I want to use, so it feels really intentional. On the exhale I picture blowing out a grey smokey color and I allow it to fill the room, asking for more of it to come out each breath.
Step 2: Take 5 breaths per section of the body. ( or longer if one part is asking for more let your body be the guide) I move to the next part: the neck. Allowing the tissues to soften, and again breathing in a color ( for example green) imagining my neck and throat filling with green light and then exhaling the smoke color.
Step 3: Check in to see if there is residual grey smoke and do a deep exhale to clear. After doing this exercise down your body come back to the head and see if there is any more smoke that is hanging out in there. Do a deep exhale at the end inviting any remaining smoke color out of your body, and then give yourself a hug or put your palms together as a sign that your process has come to a close. I love to think of my body being a container of color after this is done, and a pillar of groundedness.
Practice #3: Use your hands for Mudra magic. The last grounding exercise I’ll share today is mudra hand positions. Wow, what a way to use your literal hand to help you connect to the earth and space around you. Grounding is often a practice of moving from a mindset of future tasks, or dwelling on past bumps in the road- to actually being in the moment where you are standing right now. To do this you can connect with the elements of earth, water, wind, fire and ether.
Option 1: Connect your pointer finger to your thumb. Your thumb represents the earth sign - or the ground. Lightly connect your pointer finger to the thumb and lightly swirl the two together. This is connecting the power of earth, and water ( groundedness and flow). Water in Chinese medicine is often connected to the feelings of fear, so I love to use these together to picture washing the fears of my day away as my fingertips trace each other. I use the mantra, “I have enough, I am enough.” while doing this.
Option 2: Connect your middle finger to your thumb. This is great if you want to feel a sense of escape, that you are not stuck and can imagine yourself in a space of levity. Imagine yourself going somewhere fun, that has ease and play. This is the wind connecting with the earth (my favorite by far). I use the mantra, “I am expansive, and the world is waiting for me”
Option 3: Connect your ring finger to your thumb. To activate some power in your solar plexus- engage the fire in you by connecting the ring finger and thumb and imagine your belly being filled with yellow or orange light on every inhale. This is cultivating the power you need to overcome what may come next in your day. But for now, just spend time stoking that flame.
Option 3: Connect your pinky to your thumb. The last finger, the pinky- is going to help you connect to your third eye, or forehead. I like to imagine that I am putting on my crown, feeling into my regal, lioness vibes. I may even repeat a mantra, “It is ok for me to take up space.” and I connect more deeply with the breath.
In each of these exercises remain curious about what shows up in your body, spoiler alert- there is no right or wrong way to do it. Giving your body a task in the moment, your breath, and something new to think about will begin to naturally calm your body. Be aware of your breath as you do this exercise, and try to do it for at least 60 seconds at a time.
Well done Lioness Queen! Your body and mind will thank you for dialing in, and listening to what is going on inside.
If you notice that you are having some big feelings come up when you do these exercises -- this could be a sign that your body is feeling isolated with some thoughts and may need some care from a therapist or coach. This means your body trusts you enough to share that there are experiences or memories that it wants to work through with you. Take the time to care for yourself, be gentle with yourself.
Roaring for you,
Megan Grace
P.S. If you’re craving MORE than just practices….if you want a real community of Lioness Queens, I invite you to check out my signature C.L.A.W.S. Program. This 6-week program infuses play, community and action to help you step into your power. It is trauma-informed and provides an intimate container to help you cultivate awareness, nourish yourself, and take authentic authorship of your life, future and reality. Join the C.L.A.W.S. Program now, your queendom awaits.