In this meditation session, we will be using a grounding meditation script to make you feel earthed.
So what is grounding meditation?
Technically speaking, grounding is when we create a connection between the body and the mind’s electrical frequencies and that of the Earth’s. But generally, when people say they feel grounded, they mean they feel stable, mindful, calm and aware. You might have heard the term, “Having both feet on the ground.” Grounding is similar. It’s about feeling stable.
Research from Nature’s Own Research Association in Dover suggests that grounding affects the living matrix, which is the central connector between living cells. Grounding is also mentioned in many spiritual texts such as the Buddhist sutras, which refer to grounding in the present moment.
A guided grounding meditation script helps you to centre your mind and to find balance, so that you feel calm and steady. When I teach grounding in my online meditation lessons I do it to help people stop the Monkey Mind, to help them feel mentally stable, and provide earthing.
Our grounding meditation script will take approximately fifteen minutes. Let’s get started.
Guided Grounding Meditation Script [15 Minutes]
1: Plant your feet on the ground and sit with good posture
The very term “Grounding” makes us think of connecting with the Earth beneath our feet, and indeed this is important. You want to sit with your feet shoulder-width apart and make sure you have good posture. This will create a sense of stability in both your body and mind, which is vital in grounding meditation sessions. You might also like to do this grounding meditation script outside with bare feet.
Good posture and bare feet will seriously help to ground you.
Studies from the University of California: Berkeley show that our body posture effects are state of mind . Having good posture creates mental stability. And bare feet help too. Placing your bare feet on the ground allows your body to absorb the Earth surface’s negative electrical charge and can even reduce free radicals. It can also help regulate our autonomic nervous system and regulate our circadian rhythms, according to research. That’s why you might like to have bare feet while you follow this grounding meditation script.
2: Take 28 mindful breaths
In order to ground ourselves we first need to relax, and the best way to relax is with mindful breathing (Buddhist Anapanasati).
Close your eyes and breathe in through your nose and out through your mouth. Focus your mind on the sensation of your breath moving between the space between your nose and mouth. Continue to focus on this spot for 28 breaths (one-quarter mala).
Meditating on your breath stimulates the parasympathetic nervous system to create feelings of calm and wellbeing, according to Georg Alpers [University of Mannheim, Germany] in an article for Scientific American. This is vital for our grounding meditation script because we need the mind to calm and quieten if we are to feel grounded. So, keep breathing mindfully for 28 breaths.
3: Silence your thoughts by labelling them as you continue to breathe mindfully
One of the main reasons why it is hard to feel grounded is that our thoughts stop us from living in the moment. We get lost in our thoughts and they take us away from the present moment. That’s why we need to become less reactive to our thoughts. We need to be able to focus even while there are thoughts floating around our heads.
One effective way to become less reactive to your thoughts is simply to label them, as is done in Buddhist Vipassana meditation.
Observe your thoughts coming and going, and detach from them. Label your thoughts by simply saying to yourself, “This is just a thought.” This will make you less reactive to thoughts.
You might wonder why our guided grounding meditation script includes the labelling of thoughts and feelings.
Brain imaging studies by psychologists at UCLA (published in the journal Psychological Science) shows that labelling negative thoughts and feelings makes them less intense. Matthew D. Lieberman [associate professor of psychology , UCLA] says that labelling thoughts reduces amygdala activity and increases activity in the right ventrolateral prefrontal cortex, which is a region of the brain that process information and inhibits behaviour. So by labelling thoughts and feelings we reduce their effect on us, which helps us to stay grounded. This is also a method recommended in the Buddhist texts the Satipaṭṭhāna Sutta and the Mahāsatipaṭṭhāna Suttaby S. N. Goenka.
4: Focus on the sensation of your feet on the ground. Meditate on your feet
The feet really are the keys to a successful grounding meditation session. You want to meditate on the sensation of your feet resting on the floor or on the grass. It should feel as though the ground is supporting your weight. Meditate on the connection between your feet and the ground. Continue to meditate on this connection for a minimum of five minutes.
5: Reach outwards with your mind and feel your connection to the world around you
A large part of feeling grounded is being connected to the real world around you (instead of being lost in thoughts and feelings). That’s why this part of our guided grounding meditation script is all about connecting to the world.
You currently are focusing on your feet and feeling the connection between yourself and the Earth. From there, guide your mind outwards gradually, and observe the connection between yourself and your environment. You want to do this slowly so that you remain focused and so that you can continue to feel your connection to the Earth.
6: Stand and mindfully walk ten feet in one direction, turn and then walk back mindfully the other way
One of the absolute best grounding meditation techniques is Zen Walking (Kinhin).
Kinhin is an excellent way to slow down your mind and to feel stable. What you want to do is very slowly walk ten feet in one direction, while gazing down with your eyes open. Each step should be done mindfully and with intent. Focus on the precise movement of your legs and feet as you walk. The slower you go, the more grounded you will feel.
Once you have walked ten feet one way, turn and repeat in the other direction.
When you do this, you should get a powerful sense of the mind-body connection. You should feel as though your mind is directly connected to your body, like you are 100% aware of your actions (as opposed to when we are lost in thoughts and working on auto-pilot).
Studies by Jin, Putai published in the Journal of Psychosomatic Research shows that mindful walking reduces cortisol in the blood, which in turn reduces stress, helping us to stay grounded.
7: Stand still and take ten mindful breaths
To finish our guided grounding meditation script, simply stand still and meditate on your breath for ten minutes. If you have followed this guided grounding meditation script properly, you will feel very stable, calm and relaxed but focused. This is what we mean when we talk about grounding.
Grounding meditation is essential today. We live in a world where there is so much mental noise that it is too easy to lose yourself. Many people live on auto-pilot much of their lives, or they live stuck in their thoughts. The primary benefit of grounding meditation is that it reconnects you to the present moment. It makes you feel calm and steady, yet also focused and alert.
If you followed the script, I would love to hear from you. Write a comment below, and remember to subscribe.
1: How posture and gestures affect state of mind, University of California – Berkeley