Grounding After Ceremony

Here are ways to stay grounded and connected after a transformational experience.

GROUNDING PRACTICES

-Nourishing the Body

-Put your bare feet on the earth for at least 7 minutes.

-Expose yourself to the sun for at least 3-7 minutes.

-Hug a tree, spend time in nature.

-Put your fit on a body of water like a river or the ocean if that is available.

-Dunk yourself in the ocean, including your head, at least three times.

-Eat red meat, hamburger, steak or another way. If you follow a vegetarian or vegan diet, try to eat warm foods and add nutrient-dense carbs like sweet potatoes, quinoa, lentils or black beans, whole grain breads, etc. For a full list please reach out to me.

-Take a bath with salts and rub them directly on the back of your neck, under arm pits, behind your knees. As you are doing this, visualize getting yourself grounded, feeling your physical body here and now. 

-Herbal baths. See video below.

-Box Breathing

Breathing 4 counts in, 4 counts hold, 4 counts exhale, 4 counts hold. Repeat a few times silently using the mantra, “I am grounded presence” on the inhale and on the exhale. You can take a break and repeat again. This helps activates your parasympathetic nervous system, making you feel calm and grounded.

When in doubt always go back to your breath.

SOMATIC PRACTICES

-Growing Roots

Seating with your spine tall, and back of the hands over your knees, have the palms of your hands open. Visualize or feel as if you have roots coming from your legs and moving into the ground, inviting a feeling of being rooted and stable. Let the breath be deep and steady. On the inhale close your fists gently feeling connected to your entire body and the earth, on the exhale open your hands connecting to a sense of safety and relaxation. You can also use the mantra “I am grounded presence.”*

-Bhu Mudra ( known as Mother Earth Mudra)

This is a grounding mudra (hand gesture). Extend your index and middle finger together and fold the pinky and ring finger toward the palm of your hand, placing your thumb over their nails. Sitting comfortably with a tall spine, do this mudra with both hands and place the tips of the index and middle finger on the ground to the sides of your body. You can combine it with the visualization of roots moving towards the ground. Let the breath be deep and steady.  You can do the breath work described above in this position as well. If you are seated on a chair, rest the tips of your fingers over your thighs.

-5,4,3,2,1 Practice

You can breathe slowly in and out and use what is called 5,4,3,2,1. On the inhale notice 5 things you can see, name them silently in your head, on the exhale notice 4 things you can touch, on the inhale notice 3 things you can hear, on the exhale notice 2 things you can smell, on the inhale notice 1 thing you can taste, exhale and release all tension, reconnect to the sense of having roots moving into the earth. Repeat as many times as it feels good.

Feel free to mix and match all the above practices.

ENERGIZING PRACTICES

-Kapalbhati Pranayama (Breath of Fire)

Seating with your legs crossed, exhale forcefully through the nose, while pumping your lower belly in, let the inhale happen naturally. Do this for 30 to 60 breaths. Take a break with a deep inhale and exhale, and repeat it again. Repeat two or three times.

-Ha Kriya

Standing with your legs wider than hip width distance apart and keeping your knees bent, bring your arms up with an inhale through the nose, then bring the elbows down bending at the level of the hips, with fists close, forcefully exhaling through the mouth with the sound Ha. Find a speed that feels comfortable but on the faster side. You can do about 15-20 breaths. Then take a break with a deep inhale and exhale. Repeat one more time.

 -Tap Your Body

Rub your hands together, and vigorously tap your body. Your head, back of the head, over your eyebrows, under your eyes, under your nose, under your mouth, then slap back and sides of the neck, front of the shoulders, under your armpits, your side ribcage, front ribcage, lower belly, lower back (kidneys), front groin, slap your thighs and legs front, side and back. This is both energizing and grounding.

*I received this mantra from my friend and mentor DR. Jenn Chrisman.