Grounding Meditation for Stress Relief and Centering

One thing that has consistently helped me manage my stress, and sometimes my chronic pain, is meditation and energy work. I’ve been trained as an energy worker, and this is a guided meditation/visualization that I learned during that program.

What’s great about it is that it is not only a relaxing meditation; it is also helping you release energy and emotions from your body that no longer serve you.

Use the script below to record the meditation in your voice.

If you practice this regularly, eventually you’ll be able to do it without a recording; but sometimes I find that having the recording helps me track each of the steps if I’m tired or don’t have a lot of spoons.

If you are not someone who easily visualizes, that’s fine. Don’t get too caught up in trying to “see” the things I’m walking you through; instead, listen to the words and notice any sensations in your body.

You can do this in a chair or lying on the ground, bed, or couch.

Grounding meditation

Take a couple of deep breaths. Close your eyes if you feel comfortable doing so.

Sink into your body. Feel your feet, your legs, your hips, your torso, your shoulders, your neck, and your head.

Sense the room around you. Feel the chair or floor or bed underneath you. Breathe.

Now, imagine a root that comes from the base of your spine and burrows into the earth. This root grows through the floorboards, through the dirt, through the earth’s crust, and all the way right down into the center of the earth.

Imagine there is something down there for your grounding root to hook onto a metal bar, hook, or whatever you imagine. See your grounding root making a strong, solid connection. Notice that your grounding root is thick, and it is also hollow.

This will allow you to release energy down the root into the earth. Take a moment and connect with whatever energy in your body you no longer need. Imagine that energy flows down the center of the root like a tube, and the energy can easily flow down to the earth.

Send any negative thoughts, fear, worry, or emotions holding you back; send them down your grounding root. Feel them slipping away.

Feel yourself releasing them. You no longer need them. Breathe.

Turn your attention to the bottoms of your feet. Imagine that the earth can send you neutral, grounding energy through your feet.

This energy flows through your legs and pelvis and then returns down your legs, creating a loop. Feel that earth energy cleansing and clearing.

Now connect with a star above you. Imagine that star sending down white cosmic energy into the top of your head. See that energy flowing into your head and down your neck, through your shoulders and arms, and also into your torso.

It travels into your pelvis and mixes with the earth's energy. Then it flows back up and out the top of your head, creating another loop.

Feel that flow. The cosmic energy is coming in and going out, the earth is coming in and going out, and all the energy you need to release is flowing down your grounding root.

Finally, imagine a bright golden sun above your head. It is pure, healing, loving energy.

This sun sinks into the top of your head like a pat of butter on warm toast. The sun's energy melts into your head, neck, shoulders, and torso. Feel its warmth filling you up.

It melts into your hips, pelvis, legs, and feet. Some of it travels down your grounding root and into the earth.

Feel the loving presence of this sun energy flowing all through your body. Notice how you feel.

Are you more relaxed and calmer? You can do this last practice as many times as you like. You can have two suns or twenty.

Once you have soaked up as much loving sun energy as you like, open your eyes, wiggle your toes and feet, and return to the room.