Grounding and Centering Exercises
Grounding Exercise
#1
This is a grounding that I did once spontaneously and it worked
amazingly well for me. It is Far Eastern in flavor, but try
it and see. Take a moment after each session to journal.
First, if you don't get it
the first or second or third time, don't hassle yourself.
Just keep trying and be gentle with yourself. Second, get
a notebook because you are going to be taking notes. Third,
do this every day for 5 minutes. Fourth, repeat the first
step until you have it in your head firmly. It will be our
first and foremost rule.
Sit or lie down. Be comfortable.
Put on some white noise if you need too. Or soft music may
help. Let's get the basics down first.
This
is about grounding and centering. Your center is that place
that is there when you need inner strength. It is that place
you reach for when your world is falling apart. It is always
there. You don't lose your center.
See yourself in the center
of a lotus blossom. The lotus is lovely and open.... pretty
pink-purple (color choice is yours) petals laying about you.
Now see the petals begin to rise. One by one they form about
you. You are in the center with light streaming in from the
cracks as the petals draw tighter. See the petals absorb into
you as you become the lotus bud itself. Feel the heaviness
in your stomach as you sink into the blossom.
Be at peace. Feel the quiet
you have created for yourself. This is your center and you
can find it any time. Try to stay here for a few heartbeats.
Don't worry about random thoughts. Acknowledge them and put
them aside for now. You can come back to them later. Let the
solidness become familiar to you. When you are ready, let
the blossom that is you unfold slowly. Petal by petal let
them drop softly to the ground until you are once again sitting
in the center of the lotus blossom.
Grounding exercise #2
This is one I learned from Starhawk's Spiral Dance. It is
a very often-done meditation and you may have seen versions
of this one in many places and from many people. This is my
version.
Get comfortable. For this
one, I find that sitting works best. I like to sit in a chair
or sit with my back against something.
Take a deep breath and hold
it. It is this space between breathing that I believe the
Buddhist refer to as the "awareness". I need to
research that though. Release the breath slowly.
Take a deep breath and hold
it. (counting 1-2-3-4-5 slowly) and release the breath slowly.
Take a deep breath and hold it. (counting 1-2-3-4-5 slowly)
and release the breath slowly.
Take a deep breath and hold it. (counting 1-2-3-4-5 slowly)
and release the breath slowly.
Take a deep breath and hold it. (counting 1-2-3-4-5 slowly)
and release the breath slowly.
Now, see in your mind's eye
a tree. Don't worry if the tree isn't crystal clear. Just
remember a tree you once knew. Sit down with your back against
that tree. Feel the trunk against your back and know that
this is a safe spot for you.
Now, your spine is the conductor
of your chakras. The base chakra is the root chakra. This
is literally where your spine ends. I want you to extend that
base chakra down. This is your taproot. Press it down into
the earth until you can feel that pulling at your center.
Relax and just feel how this affects your body for a moment.
Now, slowly begin drawing
energy up from the earth. Let it fill the root chakra. (pause).
Now it moves to the belly chakra. Feel the energy slowly spreading.
(pause) Next it moves to your solar plexus chakra. (pause)
And now your heart chakra. Note what the energy feels like
to you. Is it cool? cold? warm? hot? prickly? itchy? (pause)
Now the energy moves up to your throat chakra. (pause) And
to the third eye chakra (pause) As it reaches your crown chakra,
feel the energy spill up and out like a waterfall. (pause)
Let this waterfall flow down
to the earth and soak back into the ground. This is the energy
pool that is always available to you. Take a few moments to
feel the cycle of the waterfall.
(pause for at least two minutes
here)
Now, let the waterfall gradually
ebb back into your crown chakra. It slides down to your third
eye. Past your throat chakra and to the heart chakra. Now
the solar plexus down to the belly chakra. As it moves back
to the root chakra, begin to draw your tap root up into the
root as well. Excess energies will be flushed through the
root chakra leaving behind only what you need.
When you feel ready, open
your eyes and come back to yourself.
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