Grounding Exercise
Creative Visualisation - Feeling Your Roots
Before starting this grounding exercise, it’s best to find a quiet and comfortable place where you won’t be disturbed.
Take a moment to become comfortable and bring your attention to your body. Starting from the crown of your head, or any part of your body that feels right for you, gradually move your awareness down until you reach your feet.
Wiggle your toes, noticing what it feels like to focus all of your attention there. Continue doing this for a few moments, observing any shifts or changes in your bodily sensations.
Now, bringing your attention to the whole of your body, imagine yourself as a tree. Visualise or sense roots extending from your feet. Notice what happens as the roots extend into the earth, feeling a sense of connection and nourishment. Bring all your awareness into how easily you can find a pathway through the earth and how supported you are. Imagine your strong, spreading roots in partnership with the land. Notice how they are like an anchor that can hold you steady. Even when the winds pick up you can remain strong and supported.
When you are ready, bring your awareness back to your feet and wiggle your toes. Take some time to arrive back in your own body, and become aware of the sights and sounds in the room or place where you are at the moment.
Further Exploration
Following the visualisation you might have a sense that you would like to spend some time with the imagery, sensations or feelings that arose for you.
Click below to access a free pdf with guidance and writing exercises to help you explore what emerged during the grounding visualisation.
If you keep a journal you may also want to make some notes there. Is paper too restrictive? Playing with clay or using messy materials on a larger scale can be a great way to take the exercise further. Alternatively, if you experienced strong physical sensations or tend to find working with your body helpful, spontaneous movement or dance may help you explore and integrate the exercise. If you completed the visualisation indoors, perhaps you might want to go for a walk outside and connect with the natural world. Even if you don’t live near a green space it can be very restorative to wander outdoors, and simply feel the air on your body. Notice the sensation of your feet as you walk and the feeling of different surfaces. Look out for signs of nature, always emerging and appearing from the tiniest gaps and spaces.