Finding Your Centre: Grounded Meditation Techniques

Meditation is a technique for resting the mind and attaining a state of consciousness that is completely different from the normal waking state. During meditation your mind is not focused on the external world or events taking place around you – the mind becomes clear, relaxed and inwardly focused.

The goal of meditation is to experience your essential nature — peace, happiness and bliss. The mind is the biggest obstacle in achieving this goal. Meditation can be used as a means for calming yourself or letting go, and teaches you to systematically explore your inner dimensions. With regular practice, the energy of the body and mind can be liberated and the quality of consciousness can be expanded.

What is Grounding Meditation?

Grounding is the physical connection between the electrical frequencies of the human body with Earth’s. Practicing guided grounded meditation allows you to focus your mind on the present and learn to feel more balanced and aware. When your mind is unfocused you can feel uneasy, restless, and a state of being uncomfortable. Grounding yourself can help you feel calm, peaceful and centered.

Girl meditating in a field surrounded by trees

The benefits of grounded meditation include stress reduction, increased emotional and mental clarity, heightened feelings of peacefulness and calm, increased energetic awareness, and improved health. By practicing grounded meditation you will find that your body and mind can be revitalized in new and exciting ways.

There are different variations of grounding meditation — concentration meditation and mindfulness meditation.

Concentration Meditation

Concentration meditation involves focusing on a single point. In this form of meditation, you simply refocus your awareness on the chosen object of attention each time you notice your mind wandering. Instead of pursuing any thoughts that come to mind, you simply let them go. Through this process, one’s ability to concentrate improves.

Concentration meditation results in a variety of cognitive benefits. The mind naturally becomes more unified with increased meditation, allowing its components to connect with each other more easily. Other benefits include increased ability to focus attention and higher perception of details.

Mindfulness Meditation

Mindfulness meditation encourages the practitioner to observe wandering thoughts as they drift through the mind. The intention of mindfulness meditation is simply to be aware of each mental note as it arises. This type of meditation allows you to see how your thoughts and feelings move in particular patterns. Mindfulness meditation gives you the opportunity to become more present with yourself, just as you are.

Benefits of mindfulness meditation include improved self-awareness, body awareness, regulation of emotion, regulation of attention, and decreased stress and anxiety. Mindfulness meditation can also improve sleep quality and overall well-being.

Grounding Meditation Techniques for Beginners

Everyone can benefit from taking a moment to focus on themselves and their connection with Earth. If you find yourself daydreaming, getting overwhelmed and preoccupied, or in a high-stress environment, it might be that you are being pulled away from the connection with Earth’s energy. Learning to re-focus yourself becomes easier with practice, and can be achieved through practicing grounding meditation exercises.

A girl meditating on the grass under a tree

How To Ground Yourself For Meditation

Before you start your meditation session, connect with the physical environment and the spiritual energy of your surroundings. By grounding yourself and connecting with Earth’s energy, you will become more aware of the rhythms of your own body.

  • Walk on grass barefoot and feel the earth under your feet. You can walk on grass, dirt, or wet sand. Focus on the sensation of the earth beneath you.
  • Connect with nature. Make contact with a tree or other living organism from Earth.
  • Use an Earthing Mat or Earthing Band while you meditate.

How To Start Meditating

1. Prepare yourself

  • Turn off all electronics including cell phones and televisions.
  • Find a quiet place where you can be alone for 20 minutes. If possible, find a place where you can be outside to make contact with the earth, with your bare feet in grass or soil.
  • If you are inside, use an Earthing Mat or Earthing Band to connect to Earth’s energy.
  • Sit in a chair and place your feet firmly on the ground, or sit directly on the ground. Close your eyes and place your hands in your lap with palms facing upward.
  • Take a moment to make sure your body is comfortable.

2. Focus on your breathing

  • Close your eyes and focus on your breathing.
  • Breathe in through your nose, slowly and deeply. Exhale and feel your stomach relax.
  • Focus on breathing this way for a couple of minutes until it become rhythmic and effortless.
  • Notice if you have fallen into any distractions and return your awareness to your breathing.

3. Begin the Visualization

Method 1: Tree Meditation
  • Visualize yourself sitting on a tree trunk.
  • Focus on the energy in your body flowing downward to the earth. The tree has become an extension of your body, extending through your feet.
  • Continue to imagine this tree trunk traveling down through Earth, until your trunk finally reaches the center of the Earth.
  • While you are breathing, let any negative feelings escape your body. Leave any feelings of pain, frustration, anger or bitterness in the centre of the Earth.
  • Push your energy upward. Imagine Earth’s energy flowing back up through your trunk.
Method 2: Mountain Meditation
  • Visualize a beautiful mountain. Picture its various details and stable, unmoving presence grounded in the earth.
  • Bring the mountain inside yourself. Envision yourself becoming the mountain.
  • Imagine yourself sitting in stillness and in calm, simply observing and resting unwavering as the various weather patterns, storms, and seasons pass before you.
  • Feel yourself rooted in stillness amidst the constant change of your internal and external experience.

4. Come Back to Stillness

  • Before opening your eyes, rest in the feelings of centeredness and calm for a few moments.
  • When you feel ready, bring your mind back to your body and open your eyes.
  • Any time you feel unfocused, close your eyes and visualize the connection that you have shared with Earth.

The more you practice grounded meditation, the more automatic it becomes. By taking a few moments each day to practice, you’ll not only have a better energy in your daily life, but you’ll be able to re-focus yourself so you can find inner calmness and peace wherever you are.