Be Here Now: A 1-minute Grounding Meditation

Here’s a quick, easy and fuss-free mind exercise for those times that you experience any of these:

  • Fear or anxiousness
  • An overwhelming sense of uncertainty
  • Persistent worry about the future
  • Feelings of a lack of control over circumstances
  • A busy and unfocused mind

I also often practice this in the first few minutes of teaching each yoga class; especially when my mind is busy and unfocused.

What “Being Grounded” Actually Means


Mentally and emotionally stable: admirably sensible, realistic, and unpretentious

Michael Daniels. Shadow, Self, Spirit (2005):

A sense of being fully embodied, whole, centered and balanced in ourselves and our relationships.

Here’s my favourite, by the Cambridge Dictionary:

Someone who is grounded makes good decisions and does not say or do stupid things.

Haha there’s truth in that definition. Jokes aside, here’s your 1-minute Groundedness Meditation guide:

  1. Step your feet on the ground. If possible, close your eyes. Otherwise, just keep your eyes relaxed.
  2. Bring your full attention to the contact between the soles of your feet and the ground.
  3. Imagine roots, like a tree, growing out from your feet into the ground, rooting you firmly and holding you steady.
  4. Stop moving. Choose to be still.
  5. Breathe and continue to focus your attention on the contact between your feet and the earth.
  6. Stay for at least a minute or until the anxiety and negative feelings subside

Make a conscious effort to keep your thoughts and feelings in check throughout your day, and practice this as often as you need to. Have that quiet confidence that you are in full control of what you will manifest in your life.

For more tips on being present, check out the rest of my Be Here Now Mindfulness Series.

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