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Anxious, distracted & scattered- thats usually how you’ll feel when you need to ground yourself.
When our external world becomes overwhelming, over-stimulating or just challenging it is very easy to become disconnected and swept completely away from the present moment.
That’s what grounding is all about– coming back to the present moment and feeling a balance between your internal and external worlds.
Learning how to ground yourself is one of the easiest and most potent ways to align with the present and surrender to the great unique power that you have within. Being grounded creates room for abundance to come into your reality.
What exactly does it mean to “ground yourself?”
To ground yourself is to gather your (possibly fragmented) energy and root it back into the present moment on earth. It is the ultimate calm and presence. Grounding yourself means you become empowered to stay with whatever arises in your life and focus on what you CAN control- the present.
Why is it important to ground your energy?
When you are grounded, you’re not lost in thoughts or emotions.
When you are grounded, you’re not trapped in plans or overwhelmed by to-do lists.
When you are grounded, you’re not seeking control of every little thing that crosses your mind.
When you are grounded, you’re at peace regardless of the circumstances you face.
By grounding yourself, you can surrender and trust that where you are is exactly where you need to be.
You can rest assured knowing that everything is working out for the best and highest good, in your favor always.
Without grounding, you can’t become a clear channel and understand your path and your purpose. Grounding is essential for spiritual development and overall life fulfillment.
That being said- It’s not always easy to stay present and keep yourself grounded.
But it is a practice you can work on and a tool for living that you can start incorporating daily.
I’ve put together some tips on how to ground yourself so that you can experience all the goodness that lies here in the present moment and fully embody your inner power.
Most of these will only take you a few minutes.
How to Ground Yourself: Different Ways to Get Centered and Present
Earthing: Get Your Bare Feet on the Earth
Using earthing as a tool to ground yourself is biologically one of the best ways to get centered into the present moment.
What is earthing?
It’s an effective grounding technique that’s incredibly easy… put your bare feet on the earth.
Simply head outside shoes off and get your bare feet on a nice patch of grass, sand, or dirt. You can walk around, stand still, or sit quietly as you earth.
Take a deep breath and envision grounding roots at the bottom of your feet, heading downwards to the center of the earth. Continue taking conscious, focused breaths- allowing earth to support you.
30 minutes is ideal, but a few deep breaths will do the trick quickly.
When you need to get grounded, nothing beats getting outside and touching your feet to the earth.
Focus on your Breath
Focusing on your breath and taking a few deep breath cycles is a wonderful way to connect with your body and ground your energy.
Inhale, exhale. There is so much power in the breath.
For starters, try this: breathe in for 8 seconds, hold your breath at the top for 4 seconds then, slowly breathe out for 8 seconds.
This breathing square below is also a nice visual to guide you!
Anyway you put it, bringing your attention to the breath is one of the best ways to ground yourself.
I think focused breathing often gets forgotten. I even forget sometimes what a powerful tool this is! It’s free, ALWAYS available, and essentially only takes a few seconds of your attention.
Anytime you feel stressed, scattered or nervous- take a moment to practice several focused, deep breaths.
As you exhale, envision any dense feelings traveling down your spinal column and being released through the root chakra.
Cover Your Crown
We receive a lot of energy through the top of our head, also known as the crown chakra. By covering this spot for even just one minute- you can sense how effective it is in grounding your energy.
You can use one hand or both, and close your eyes to really notice it working. You can also put on a hoodie or cover your head with a blanket if thats available to you!
Eat Grounding Foods
Root vegetables and hearty food are both great at grounding your energy.
For example- carrots, potatoes, sweet potatoes & beets all grow underground so naturally, they carry a lot of earth energy. Earth energy is what helps us to feel grounded.
Anything with deep roots or that grows underground is usually pretty powerful for helping you ground your energy.
Make sure you set your intention before eating to really feel the effects. You can share a small prayer or affirmation such as “I am thankful for this nourishing and grounding food that helps me connect with the earth and brings me back to the present moment.”
Or “May this food settle my anxiety and help me to center my thoughts around this present moment.”
Another great thing to do before eating your grounding food is infusing it with reiki. Here is a quick article on how to infuse and energize your food with reiki.
EFT Tapping (Emotional Freedom Technique)
EFT tapping is a technique based on tapping the meridian points along the body with your hands.
Picture used with permission from Hridhaya Centre for WellbeingThese meridian points are distinguished by Traditional Chinese Medicine (TCM). You can learn more about the body’s meridians according to TCM here. These are some of the same points used in acupuncture and acupressure.
By tapping along these meridian points, you are sending positive signals to your brain and directing your energy to the present moment so you can become grounded.
Tapping also helps send signals to your brain to reduce stress and increase connection.
How to use EFT tapping to ground yourself
Tap each point shown on the image above at least 5-7 times before moving along to the next one. Repeat a few times for maximum benefit.
Journal
Journaling helps you to better understand yourself mentally and emotionally- which I believe leads to the ability to be grounded.
There’s a few different ways you can use journaling to ground yourself.
My personal favorite is free writing or automatic writing.
How this works:
- open up your favorite journal or notebook
- take a moment to focus on how you feel and connect to your environment
- then without analyzing, editing, or judging- write whatever comes out!
Let the words flow out through the pen. It doesn’t even have to make sense. Think of it as unfiltered venting.
There is power in this technique because it allows you to let go of your thinking mind and get into a state of flow. This state of flow requires absolute presence.
And absolute presence is essentially, grounding.
Automatic writing is also a great way to develop your intuitive or channeling abilities, but more on that later.
If you’re someone who prefers more structured writing, I totally get it. Here’s a downloadable prompt you can use to begin your journaling journey.
Affirmations
In a nutshell, affirmations are sentences or phrases you say to yourself to inspire a positive mental attitude.
One of my favorite books, Becoming Supernatural by Joe Dispenza, explains the science behind affirmations and goes into proving how we can powerfully wire our conscious and subconscious minds to do essentially anything… of course including grounding.
Affirmations can be a quick and easy way to ground yourself and shape the outcome of your day.
A few helpful grounding affirmations you can say to yourself are:
- I am present, connected and fully aware of myself and surroundings
- I have the power to be mindful and present in this moment
- I am grounded, connected and aware of my breath and mental state
- I am free to feel and release all emotions that do not serve me at this time
- I am rooted in this moment and deeply connected to the earth and its support
- I am free to release the burden of past and future worries, I am focused on my breath in this moment
- I am here in this moment for a reason
- I am grounded and peaceful
Suggested reading: 33 Affirmations for Manifesting Abundance or Night Time Affirmations for Sleep
How to Use Affirmations
Thankfully, this is a pretty simple exercise. You can either state the affirmation aloud or quietly in your head (feel free to choose one from the bullet points above).
Repeat it a few times to really ground it in.
You can do this while you’re driving, getting ready, cooking or anytime you have an extra moment to get present.
Another great way to use affirmations is to put sticky notes around where you will see them often. A couple of my favorite places to stick them are on my nightstand next to my bed, on the bathroom mirror/cabinet, on my computer or in my car.
Drink Water
When we’re dehydrated, its very easy to become fatigued and energetically bombarded.
Drinking water not only helps us physically, but spiritually & emotionally too. It is one of nature’s gifts that helps us to clear that which no longer serves us.
We need it to function effectively.
When we drink water, we replenish our physical body- providing the opportunity to become connected again. When you’re unsettled or disconnected, a drink of water can help you plug back in to the present and remember your humanness.
Set the intention over your water- “May this grounding water help me to clear any energy that is distracting me from the present moment. May it help calm, soothe and cool my emotional and spiritual state.”
Tip: Use the energy of the full moon to charge some of your drinking water. Simply set your glass container of water (with some type of covering to avoid contamination) outside under the moonlight. Leave it out overnight. Use the intention above to charge it with grounding energy so that you can drink it when needed. You can also place a grounding stone in the water to amplify its power. (Black Tourmaline, Shungite, Red Jasper, or Black Onyx are some of my favorites).
Drink Tea
If water doesn’t quite do it for you, another easy way to ground yourself is having a cup of herbal tea.
One of my favorite grounding teas is a Ginger Turmeric blend.
Not only is it tasty, but the essence of two root plants together make a wonderful remedy to soothe, calm and ground into the present moment.
You can even stir in some honey and imagine your affirmations charging the tea as you stir it in.
Any non caffeinated herbal tea will help, as long as you set the intention of grounding before you enjoy it.
Buddha Teas have tons of high vibration teas that can assist in grounding your energy.
The Root Chakra Tea, Third Eye Tea, and the Calm Buddha Blend are all also great options for a grounding remedy.
Essential Oils
Using essential oils is an incredible tool for SO many things, especially grounding yourself.
I love to use earthy oils when I’m in need of some grounding myself. Just a small amount on the back of the neck, bottom of the feet, or right on the wrists is helpful for absorbing the oil and allowing it to assist you in connecting to the present. You can also diffuse them.
My favorite grounding oils are:
- Frankincense
- Vetiver
- Myrrh
- Lavender
- Patchouli
- Black Spruce
- Cypress
I love to use Mountain Rose Herbs, Doterra, or Plant Therapy essential oil brands. I’ve found these to be the best and highest quality.
Herbal Tinctures
Similar to essential oils or herbal tea- herb tinctures (or extracts) that can be ingested are helpful for grounding into the physical body.
One of my absolute favorites is Organic Olivia’s Peace Juice. It has kava root, passionflower, motherwort and schisandra berry- all mood boosting and calming herbs that help to regulate the nervous system and encourage you to feel grounded.
As always, please check with your doctor to make sure that herbal formulas are ok for you and won’t interfere with any current medical treatment. Herbs are medicine and should be treated as such.
NuLeaf Naturals CBD
If you need extra support with calming and grounding- I find this CBD to be super helpful. You only need a small amount to benefit from it.
I take it before bed sometimes when I need help soothing anxiety or any restlessness. Its extremely grounding and relaxing.
Bach Flower Remedy
Bach’s Rescue Remedy is a combination of 5 natural flower essences that help to promote well being and calm for stress relief- super helpful if you need some support in grounding yourself.
Flower essences are similar to herbal tinctures in the way that you ingest them and how they work as plant medicine. They work internally and spiritually to help relieve any anxiety or stress that is causing you to become disconnected from the present moment.
Root-Visual Grounding Meditation
Meditation is a powerful tool for grounding your energy. Visualizing roots and intentionally grounding your energy downward into the earth is effective beyond measure.
This is a favorite of mine and something I do daily. All you have to do is close your eyes, take a few deep breaths, then turn inward. Follow the steps below.
- Bring your attention to your root chakra. See it glowing red in color at the base of your spine.
- Either imagine roots or a grounding cord coming out of from your root chakra.
- Allow the roots or cord to reach down into the earth- through its crust, through its layers, and finally arriving at its glowing center.
- Envision your roots plugging in to the earth’s core, or wrapping around it.
- Notice how it feels to be connected at this level.
- Allow light from above your head enter into your energetic system through your crown chakra.
- Notice as the light travels downward through each chakra, and down through your roots into the earth.
- Take note of how peaceful and powerful it feels to be grounded to the earth below you, and open to the divine above you.
I like to envision a connection similar to what I saw in the movie Avatar- when they would connect with everything by bonding the end of their tail with the whatever it was they were trying to connect with.
Kind of like this. This is what it should feel like when we are grounded and connected to the earth.
Even if that sounds odd, it’s truly what we need to remember when we are seeking to take charge of our energy and feel grounded or connected.
Bonus: If you have something specific weighing on you or causing you to become ungrounded, utilize this connection to release it. Imagine that heavy energy releasing through your grounding roots and disintegrating into the earth’s core. Let it be replaced by healing light.
Work With Grounding Stones
Crystals are an incredible tool for grounding. My personal favorite at this moment is Shungite.
I have a small Shungite pyramid that I originally bought for EMF protection, however the second I held it, I sensed its powerful grounding abilities.
Remember, you must set your intention when working with crystals. Simply purchasing one and expecting it to work won’t do.
Make sure to cleanse your stones regularly too. If you need ideas or a how-to guide on how to do that, read this article: How to Cleanse Crystals: Easy How-To Guide
If you need help choosing a crystal thats good for grounding, check out this post.
You May Also Like: Best Crystals to Use for Grounding
Body Scan
Doing a body scan will help you connect to your breath and to the physical… bringing you back to the present moment so that you may regain your grounding.
As you breathe in, imagine the breath traveling to each part of the body.
Start by focusing on your head then work your way down.
As you breathe in and out, focus and check in on the following:
- Top of Head
- Face
- Ears
- Neck
- Throat
- Shoulders
- Arms
- Hands
- Chest
- Heart
- Stomach
- Hips
- Thighs
- Knees
- Calves
- Ankles
- Feet
- Toes
- Bottoms of the feet
After your scan, take another deep breath and imagine the grounding roots we discussed earlier.
This should bring you a sense of calm and connection.
Go for a Walk
Getting outside into the fresh air is a wonderful way to ground and re-center yourself.
Maybe just a quick stroll around the block, or maybe you take the dog with you a do a few miles.
Whatever fits best- just do it.
Walking breaks up stagnant energy and connects us to the breath and to nature. Both of which are important for grounding!
Dance
Funnest for last… dance! Dancing is a wonderful way to ground yourself. It helps us to shift our energy and get out of the head and into the body.
Being in the body is necessary to be present and grounded… so, get your favorite playlist ready and just move.
Alone or with friends, in front of the mirror or eyes closed… just move your body and get grounded. Keep going until you finally disconnect from the analytical mind and allow your body to take over.
A few frequently asked questions:
What is the best way to ground yourself?
Really, there is no best way… it’s all up to you and what you prefer in the moment.
Sometimes the best way for me is to dance, other times its to quietly do some breathwork as I check in for a body scan.
It’s all up to you and the specific moment you’re experiencing. Sometimes a combination of tools is what works best for you.
Its trial and error until you get to the point where it’s effortless to ground. Remember, it’s a practice!
Hopefully a few of the suggestions listed in this post will help you find your favorite way (or two) to ground yourself.
What are grounding techniques?
Grounding techniques, like listed in this post, are just ways you can utilize tools to ground yourself and come back to the present moment. They are used to collect your energy and center back into reality.
There are many different techniques you can use- trying and experimenting are the best ways to find out which techniques work best for you.
How do empaths ground themselves?
Similar to “what is the best way to ground yourself” above… this depends greatly on the individual. Many empaths share that getting outside into nature, getting barefoot on the earth, and focusing on the breath help them to feel grounded after moments of bombardment or disconnection from self.
If you’re an empath, experiment with the techniques above and find what works best for you. This could change day to day so be open to expanding your tool box!
How can I ground myself fast?
In theory, grounding yourself does not have to take long. Sometimes a dab of some grounding essential oil (see above), a cup of herbal tea, or holding your favorite stone can do the trick quickly. Another personal favorite that works quickly for me when I’m on the go is Peace Juice, an herbal blend intentionally created to help sensitives ground themselves and reduce anxiety.
Hopefully this article was helpful to you! I’d love to hear about your favorite grounding tool, weather on this list or not! My toolbox is always open. Let me know.
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