Grounding: 6 Simple Exercises to Reconnect With the Earth

“Grounding yourself,” “reconnecting with the Earth,” “getting centered”… Grounding is a core idea in meditation and energy work. But what does it actually mean, and how can you ground yourself in everyday life? Here are the essentials, plus 6 simple exercises.

What is grounding?

Grounding means coming back into your body and into the present moment, feeling stable and connected to the ground beneath you. It’s the opposite of being “stuck in your head,” scattered or swept along by a stream of thoughts.

In energy traditions, grounding is linked to the root chakra, at the base of the spine, and to the color red. In mindfulness meditation, it’s more often described as bringing your attention back to the sensations of the body.

Grounding vs. earthing: what’s the difference?

The term earthing refers to a more specific practice: direct physical contact with the earth, such as walking barefoot on grass or sand. Its advocates credit it with many benefits; research on the subject is still limited and doesn’t allow firm conclusions. Many people simply enjoy the sense of calm and connection with nature it brings.

6 simple grounding exercises

1. Walk barefoot

On grass, sand or soil, walk slowly and feel each part of your foot touching the ground. Five minutes is enough.

2. The tree

Stand with your feet hip-width apart and imagine roots growing from the soles of your feet, reaching deep into the earth. With each exhale, the roots sink a little deeper.

3. The 5-4-3-2-1 technique

Name 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and 1 you can taste. A very effective way to come back to the present in just a few moments.

4. Belly breathing

With one hand on your belly, breathe in slowly through your nose, letting your belly expand, then breathe out slowly and fully. Notice the weight of your body on the chair or the floor.

5. The body scan

Lying down, move your attention through your body from your feet to your head, observing each sensation without trying to change it.

6. Meditate with the Earth’s frequency

The Schumann resonance, around 7.83 Hz, is often called “the Earth’s heartbeat.” Many people use it as a grounding aid: a generator set to 7.83 Hz placed near you plays the signal silently while you practice the tree exercise or belly breathing. You can also use 396 Hz, the frequency of the root chakra (see chakra frequencies).

When to practice grounding

• In the morning, to start the day centered;
• After a stretch of intense work in front of a screen;
• After a meditation on the upper chakras, such as 963 Hz, to come back into your body;
• In the evening, to mark the end of the day.

In summary

• Grounding means coming back into your body and into the present, feeling stable.
• It’s associated with the root chakra and our connection to the Earth.
• A few minutes of simple exercises is enough: walking barefoot, the tree, 5-4-3-2-1, breathing.
• 7.83 Hz and 396 Hz are frequencies often used to support grounding.

Further reading

• Schumann Resonance: Everything You Need to Know About 7.83 Hz
• Chakra Frequencies: A Guide to the 7 Frequencies for Meditation
• Creating a Meditation Space at Home: 8 Simple Ideas