Grounding Through Meditation and Breath

If I were a tree, grounding would be the sensation of spreading my roots deep into the earth where they would become a steady base to support my trunk and let me reach my branches toward the sky.

I am not a tree, yet conscious grounding calms my anxiety, centers my focus, and energizes my body. It helps me feel more aware and more able to face challenges. It reminds me who I am and where I am. Right here. Right now.

Consciously grounding yourself can be as simple as closing your eyes, steadying your breath, and feeling your connection to the support beneath you. It can also include more formal meditation or pranayama techniques, or practicing certain yoga poses (such as Warrior II, Goddess pose, or Malasana).

While there are many ways to practice conscious grounding, two of my favorites are mantra meditation and dirga pranayama (three-part breath).

Mantra Meditation

When I'm feeling particularly scattered or anxious, mantra meditation is my favorite way to meditate. To practice mantra meditation, you will need to choose a short phrase to repeat silently with each breath. You can also use two short phrases, one for each inhale and one for each exhale.

There are many traditional mantras that work well for mediation, such as: "Om" (sound of the universe); "Shanti" (Peace); or "I am that I am."

However, you do not have to use a traditional mantra. You can make up your own meaningful phrase or use a quote that speaks to you.

For a grounding meditation, my favorite mantra is: "I am here, this is now." If you're a Star Wars fan, you might prefer: "I am the force, the force is with me." :-)

Once you've decided on your mantra, sit upright in a comfortable position. You can sit on the floor with your legs crossed (sukhasana) or kneel with your hips on your heels (virasana). A cushion, block, or folded blanket under your hips may make either pose more comfortable. You can also choose to sit in a chair with your feet on the floor.

Close your eyes and begin to notice your breath. Do not change anything, just feel the sensations of your natural breath. Notice where your body touches the floor or chair. Imagine your energy rooting down. Down through the floor, down through the building below you, and all the way down through the earth.

As you settle into your seat, begin to silently repeat your mantra with each breath. Focus on the words. If you find your mind wandering, gently draw your attention back to your mantra. Do not think about what the mantra means, just feel the words.

After several rounds, let the mantra go and breathe quietly for a few more moments before coming out of your meditation.

Dirga Pranayama or Three-Part Breath

As it's English name suggests, dirga pranayama is a breath that is taken in three parts. Those parts are: belly, chest (rib cage), and lower throat (just below your collar bones).

Breathing in three parts creates a sensation of fullness that really helps me feel heavy and grounded in my body. Yet this breath may take some practice to feel comfortable.

(Note: Check with your doctor before trying pranayama if you have a respiratory or heart condition, or any other concerns about your health.)

To practice dirga pranayama, sit upright in a comfortable position or lie on your back. I like to build this practice slowly, beginning with belly breathing and adding the other parts one at a time.

Once you find your comfortable position, follow these steps:

• Close your eyes and breathe easily, simply settling in. 
• Gradually deepen your breath, feeling your belly expand on each inhale. Empty completely with each exhale, feeling your belly draw in. 
• Stay with this belly breathing for a few rounds. This is the first part of your breath.
• To add the second part: inhale into your belly, then continue your inhale to fill your chest (rib cage) as well. On your exhale, release the air from your chest and then from your belly.
• Stay with this pattern for a few more rounds. 
•  To add the third part: Inhale into your belly, then your chest, and then take a tiny breath more to fill the space below your collar bones. On your exhale, release the breath from below your collar bones, then from your chest, and then from your belly. 
• After a few rounds of three-part breath, come back to your natural, relaxed breath. Take a few natural breaths before opening your eyes and ending your practice. 

Dirga pranayama is a very full breath, but it should not feel forced or strained. Find a pace and depth that feels comfortable for your body. It may help to place one hand on your belly and the other on your chest to feel the way your body expands and releases with each breath. 

With regular practice, these and other grounding techniques can help you feel more steady and calm, more energized and focused. Maybe even finding the deep roots of your own inner tree.