3 Grounding Practices

If you are feeling ungrounded, frenetic, uneasy, anxious, thinking or feeling too much, then these 3 Grounding Practices may be just what the yoga teacher ordered! They will help you to connect with your inner Earth Element, to help you feel embodied and present. This can increase your calm, and bring you back into rhythm again within body, mind and spirit.

BHU MUDRA

“My Roots run deep into the core of the Living Earth.”

Root your ‘peace’ fingers (pointer and middle fingers) into the ground with your arms straight out to the sides as you sit on the floor (or press peace fingers into the centers of your thighs). Notice your natural breath, perhaps sensing it dropping down into your belly and pelvis to assist in rooting and grounding you.

Hold for 5-10 natural breaths to start, increasing over time if you like. State the affirmation three times out loud, then silently.

  • Connects you with your physical body and the Earth
  • Instills feeling secure, safe and grounded
  • Can help to reduce stress, anxiety, and frenetic energy
  • Good for balancing the elimination system

 

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TAPOTEMENT

Repetitive Tapping on Body Parts

Tapotement is a bodywork method to awaken your connection and awareness with your body, as well as to increase flows of energy, blood, and lymph throughout your body. Try this before you shower or bathe.

It’s easy to do: with cupped hands, tap each part of your body starting with your feet and moving upward to the legs, torso, arms, neck and head. At the same time make sure you LOOK at the body part you are tapping, AND mentally say the name of the body part “This is my foot” to increase neural, physical, mental, and energetic connection with your body parts.

  • Increases embodiment and sense of presence
  • Stimulates local blood circulation
  • Revitalizes fatigued muscles and soft tissues

 

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MINDFUL WALKING WITH MANTRA

LEFT FOOT: “In every step…”  RIGHT FOOT: “I am Here.”

Mindful walking can be practiced ANYTIME YOU ARE WALKING! For example, you can do this as you: walk in your house from one room to another; walk to the car; walk from the car to work or grocery store; as you walk inside work or the grocery store. You get the idea! The world is your monastery, your forest, your temple, and your place to practice any and every moment.

  • Engages body and breath in movement together for sense of flow
  • Reduces stress, anxiety and depression and can lower high blood pressure
  • Enhances body awareness and connection with the Earth
  • Brings you into present moment, peaceful moment

Begin with 5-10 natural steps stating “In every step…” as you set your LEFT foot down; “I am Here.” as you set your RIGHT foot down. Increase the number of steps each day. The key is to remember to do it.

 

 

Mudras provided are modified from Mudras for Healing and Transformation by Joseph and Lilian LePage, Integrative Yoga Therapy.

 

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