Simple 5-Minute Meditation for Grounding and Relaxation


There aren’t that many great ways of escaping pressure and rigidness in life situations, my own favorite technique for dealing with stress is to take a couple of deep breaths and allow myself to reconnect with the present moment experience.

People love to say that you “have to” be in the present moment, or imply that it needs to be looked for… when in truth, we’re always experiencing the moment as it is, within its full presence. What gets in the way of experiencing life’s flow is our own emotions, including the belief systems that surround us.

It’s easier to be distracted than it is to be focused. It’s a time tested theory.

Think about the vast number of distractions that surround you everyday.

Your smartphone and the sweeping amount of distractions that come with it, the tremendous amount of advertising and psychological manipulation that surrounds you on the streets and TV screens, even your unevenly balanced workplace proves to be a challenge.

Unless you’re born with an innate ability to accept everything and worry about nothing, stress will eventually creep into your life and you’ll have to find a way to deal with it effectively.

Research has shown time after time that simple short-term meditation sessions can help in regulating reactions to life experiences, and improve concentration related to task management: anything from work to personal projects.

What is the opposite of stress?

Grounding and relaxation isn’t just for stress though, it’s for helping us maintain a balanced equilibrium between our inner and outer worlds.

When you spend too much time being external in your expression and life engagement you become unbalanced, and vice versa for when you’re spending too much time inwards; though some would argue that you can never spend too much time going within!

the-opposite-of-stress
Life is a circle of balance.

Buddhist monks and “serious” self-help books might recommend an intensive practice of 20 to 30 minutes of meditation every day, and while such an approach is certainly life changing in the grand scheme of things — if you’re only experimenting with new ways of dealing with your problems then starting out small is the way to go.

I think we’re entering a time in our lives where self-help is going to gain significant traction as we begin to realize our true inherit potential for healing ourselves, and it begins with simple ways of transforming problems into something positive and life enriching.

Why being grounded is so important?

Think of the term grounded as a finely tuned guitar string. When you’re playing the guitar, or any other instrument, you first attune the strings to reflect the kind of a song you’re about to play. When strings are out of alignment, the music that’s coming out of the guitar can sound a little bit choppy. The same applies to life, when your strings are out of sync life tends to become somewhat turbulent.

We don’t have to share the same struggles or problems, life can become turbulent at any given time for no apparent reason. The following technique merely allows you to reconnect with your own being which leads to feeling more relaxed, and ultimately back to that feeling of being in-tune with yourself.

That’s why mastering an easy to use technique for grounding can become so useful in creating more alignment in your own life. My preference is meditation and breath control, it’s so easy to do and it can be done literally anywhere.

What are the benefits of Meditation?

meditation benefits
What are the benefits of regular meditation? Also, this graph shows a super quick way of starting your own practice. Comment below with your own meditation experiences, we’d love to hear them!

As little as 5 minutes of meditation each day can bring about immense benefits for your mental, physical, and spiritual health.

Getting started is super easy!

  1. Find a comfortable space to sit for at least 5 minutes, undisturbed.
  2. Close your eyes and relax your body, relax your senses.
  3. Notice your breath as you inhale and exhale, continue for as long as you feel comfortable.
Benefits of Meditation
Natural relaxation of the nervous system.
Increased awareness of surroundings within and without.
Better ability to understand your own emotions.
Helps to cultivate a positive mindset about life.
Can be effectively used to heal from past trauma.
Promotes natural healing of mind, body, and spirit.
Allows you to connect to a higher part of yourself.
Meditation practitioners feel more open to life’s treasure.
Can be used to train for physical challenges, like sports.

It’s hard to justify the benefits of meditation because they vary so much from practitioner to practitioner, not only is the receptivity of the meditator a strong determinator of the experiences that one is going to have in relation to meditation, but you also have to take into the account as to where the meditator stands in their life at this time right now.

If you’d like to learn more and perhaps even begin your own practice in the near future, refer to our previously published post about meditation techniques that are easy to learn for beginners.

Otherwise, please continue reading as we finally get to outline the simple and practical meditation for keeping yourself grounded, and relaxed, even when the world beneath you seems to be collapsing.

Guided Meditation for Grounding & Relaxation

This one you can do anywhere, whether you’re sitting at your desk in the office or while stuck in traffic on the way home (it’s always nice to come back home relaxed), all you need is 5 minutes of spare time and the willingness to work on your ability to be more present.

grounding-meditation-visualization
The roots of a tree go deep beneath the ground, yet trees are most of the most graceful plants on Earth. You can be graceful and strongly rooted in your own life experience, too.

For this example, we will be using a simple visualization technique that will leave you feeling more grounded, connected to your surroundings, and much more relaxed into your own being.

  1. Start by taking a deep breath and feel all of that air fill up your lungs, slowly and with attentiveness begin to exhale any tension or negativity that’s stored in your mind and body. You can sigh along your out-breaths if you like. For this meditation you can keep your eyes open or closed, it’s up to you!
  2. As you start to feel more in-tune with your breathing, start to imagine the roots of an Oak tree growing out of your torso, slowing moving down your legs, over your knees and feet and deep into the Earth beneath you. Let any thoughts or ideas at this point flow with the movement of your breath.
  3. Continue visualizing your roots go deeper and deeper into the Earth, see the different branches and networks of roots develop as you consciously use your attention to ground yourself in your surroundings. Once your roots reach the very center of the Earth, stay with the feeling of feeling connected and grounded for at least 2-3 minutes.
  4. You can enhance this visualization by affirming to yourself: I am grounded. I am connected. I feel relaxed and let go of any tension with my mind and body.

Does it sound simple? Great, because being grounded isn’t about complexity, it’s about the simplicity of life experience and how any stored stress, tension or turmoil can be directed back into the Earth for healing and transmutation.

You’ll find this technique particularly useful before important appointments or meetings as it helps you to reconnect with your breath, and be in direct alignment with the energy of Mother Earth.

It’s far too easy to take nature for granted, but who hasn’t experienced that feeling of serenity washing over you when you’ve gone out for a walk after a difficult life encounter, there’s something about nature that’s powerful yet soothing and healing at the same time.

With this grounding meditation you can tap into the healing energy whenever you like, remember to make it an enjoyable experience and your tension will start to dissipate.

Any questions or comments? Share them below.

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