Visualization for grounding and manifesting. Use this exercise to focus on the present and learn to feel more whole, more aware. Try it whenever you are stressed, worried, or nervous. The images of trees and nature evoke feelings of stability and connectedness. Be patient, it might take you a few times to feel its full benefits. You can also do it before you fall asleep, it's a nice way to conclude and release your day.
1. Sit in a chair with your feet on the ground.
Choose a quiet place without disturbances. As you practice this exercise, you can start doing it in different places!
2. Notice your breathing.
Take a deep inhale and release. Notice where the air is going. To your chest, to your belly? Chest breathing is not deep breathing, and it is often an unconscious reaction to stress or trouble. So focus, come back to your breath.
3. Relax your stomach and let your breath down into your belly.
Imagine it flowing down into your toes as your belly expands. Do you start to feel different? Some people find this sort of deep breathing unnatural. Give it a try! Put your hand on your belly, breathe so that your belly pushes your hand out. Practice regularly so that it becomes easy and natural.
4. Close your eyes.
Imagine your breath pushing down through the base of your spine, through your feet, like a tree pushing down its roots. Imagine those roots pushing down through the floor and into the soil below. Imagine they can feel something of the earth's quality, what grows there, and how healthy it is. Push down through the waters under the soil, down through the bedrock, and down into the center. If there's still any tension or fear, let that go through your "roots".
5. Imagine, you can draw what it is you need.
Feel it as the earth's living creative energy, and bring it up through the rock, water, and soil. Bring it into your legs and feet, like a tree's roots would draw up water and nutrients.
6. Bring it up to your spine and imagine your spine growing like a tree trunk, reaching up to the sky.
Bring some fire into your heart, into any place inside you that needs healing or extra energy. As you imagine the growth and energy flowing into you, raise and open your posture and re-focus on your breath.
7. Imagine the energy of the sun, shining down on your leaves and branches.
Breathe deeply; draw that energy in. Breathe it down through your leaves and branches, down through your heart and your belly and your hands. Please take it in, feed on it as a tree feeds on sunlight.
8. Imagine your feet have sticky roots.
Let them sink into the earth and then release them when you start to move. Walk around a little. Feel connected with the ground. Feel the imaginary root's grip and release.
9. Come back to stillness.
As you breathe, feel where it is in your body, this grounded place seems to live and touch that place. Can you find an image for this grounded state? A word or phrase you can say? When you use these three together—touch, image, and words—you create an anchor to help you ground quickly in any situation.
10. Gently open your eyes.
Look around you. How do you feel? Relaxed? Revitalized? More attentive?
Remember, the more you practice grounding, the more automatic it becomes. If you take even a few minutes a day to practice, you'll not only have better energy in your daily life, and you'll be able to ground quickly and instantly when you're in a tense situation.