Meditation Monday ~ Grounding Ourselves
The frenzied pace of our day-to-day lives can easily knock us off center.
How do YOU feel when you are "off-center"? It often shows up in me as feeling like I'm literally spinning in my body. Thoughts are moving fast and sensations of swirling move through every part of me. I may feel frazzled, unfocused, or pressured.
When I notice this happening, I do try to slow things down, and different methods work at different times. One of the methods with which I have had the most success I fondly call "Be Here Now."
It's taken from the teachings of Ram Dass, and his book of the same name. I use the concept as an exercise for grounding myself.
Begin by bringing your awareness to your body. If you can sit down in a chair the first time around it helps.
Focus your complete attention on your feet and how they feel on the ground. Hold your attention there and take a few breaths.
Slowly, body part by body part, move your awareness up your body. How do your shins feel? Bring all your attention to your shins. Breathe.
How do your thighs feel pressed into the chair? Feel how solid and strong they are sitting in the chair this way. Breathe.
And so on. Buttocks, belly, chest. Go slowly, paying attention to each body part. Breathe.
When you get to your back, once again notice how it feels supported and grounded, pressed into the chair.
Continue through the various parts of your arms, hands, then fingers. Feel how how they are being held, pressed, or grasped. Allow them to relax and rest comfortably in your lap. Really feel them supported by your thighs.
And on up ... all the way to the top of your head.
Once you have reached your crown, say to yourself, "Be Here Now. Be Here Now."
Continue to breathe with comfort and ease, your entire body at home in this physical world, fully grounded and appreciative of being able to truly "Be Here Now."
You can use the "Be Here Now" mantra anywhere, anytime, while doing anything at all. Just bring your full and present attention to how your body feels in that moment, feet (or back, if lying down) on on the earth, feeling very solid and stable.
I often say this phrase over and over to myself to cement me in the present moment —wherever I am. Standing in line, waiting in an office, sitting at a red light. Anywhere we are provides an opportunity for practice.
Thank you, Ram Dass. "Be Here Now" is a beautiful mantra to live by.
Now, does your heart have anything to say?
May your day be ripe with the beauty of the present moment ...
~~~~~
P. S. Just a couple of tips. If you are feeling especially ungrounded, drinking purified water with lemon wedges helps. So does taking your shoes off and going out-of-doors, feeling the grass or cement beneath your bare feet. So does touching a tree. ;-)
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18 comments:
Thank you for this lovely mantra! (And I adore the picture!)
When I feel ungrounded (it manifests like electricity in my body - I feel like I want to jump out of my own skin) I use a tip from my husband (and I'm not sure where he got this) to slow down my movements to three-quarters pace. It's simple and powerful. It brings me right back to the present moment.
Lately, when it all gets to be too much, I hear a whisper, "Cook something."
If I heed the whisper, I feel the stress falling away, as I select a recipe, gather ingredients and begin prepping. Cooking is become an effective stress-reliever for me.
Oh I forgot to add:
And everybody benefits.
My grandchildren, reading your blog, journaling, running, reading, laughing, having fun, doing anything out doors, reading your blog...mostly simple living is bliss for me...
This is such a helpful technique. It is so important to slow down in this world to live a happy and balanced life. I liked how easy this technique is and how fast it calms my mind. Thank you.
Joy,
Your husband's suggestion is a powerful one. You could add this mantra to it, too: Go slowly, breathe and smile. (Thich Nhat Hanh). Enjoy!
Cheryl,
Well certainly cooking can ground one back into the physical. Mindfulness in action, definitely! And just imagine how good the food would taste prepared with all that centeredness and joy. :-)
Tess,
Your formula for bliss sounds perfect. Of course, that is why you are so enthusiastic and energized - daily!
Anastasiya,
Welcome! Glad to hear that this technique worked for you and brought you back to a sense of peace. Be well...
bare feet on soft green grass is such a grounding exercise
spritzing the air around me with water containing a few drops of essential oil is another 'recalibration' trick I like
Hi Jan,
As I try this today, I am especially drawn to how aware I am of two body parts - my toes and my fingers especially. They really stand out as really being aware of them, feeling the warmth.
And this is really such a good way to quiet the noises that start to bounce around sometimes in my head.
Jan, thanks so much for introducing this to me!
Excellent post Jan.
I am been using the mantra "Be Here Now" since I started studying practical philosophy 3 1/2 years ago. The power in those three little words astounds me as they ALWAYS bring me back to the present moment.
Hugs
Peggy xxxx
Kel,
Yes, isn't communing with grass through the "souls" of our feet wonderful? The spritzing sounds like a very good idea too!
Lance,
Nice to know this was helpful, bringing greater body awareness and ease. It IS very good for settling the mind. :-)
Peg,
I, too, use the mantra whenever I think of it. It does bring one back to center quite rapidly. Good for you for being faithful to its use longterm. :-)
That's a great idea. That phrase has entered my life from a lot of different avenues and it's very powerful. The trick, for me, is in remembering it in the heat of the moment.
When I'm feeling ungrounded, I have a sense of loss of control, overwhelm, and ultimately, frustration and exhaustion. I'm less tolerant and much more impatient. I saw a poster once that kind of sums it up for me: "The hurrieder I go, the behinder I get."
Blessings,
Carolynn
Wonderful grounding technique. I often feel this sense of muscle tension and twitching, and can't seem to pay attention to any one thing! I agree with the comments of feeling 'out of my skin'.
I will try to just feel my feel on the ground, my butt on the chair, my hands on the keyboard. I've heard this so many times, but often have difficulty following it...
Carolynn,
You are absolutely right. The trick IS to remember to bring ourselves back to the present moment before we are too far gone. ;-) I'm glad to hear that you've used this phrase too.
Mermaid,
It's certainly good that you are able to notice your body's uncomfortability. Then choosing to do something with that is key, eh? Whether it is returning to the breath or the physicality of the body, it all works.
Hi Jan – life is having it moments now .. but on the lighter side .. no thank you – it’s still quite cold here .. and I have no wish to have bare feet inside, let alone out – soon I sincerely hope! I’ll find a tree to touch sometime soon, when in peace and quiet away from it all.
More seriously I’ve read through the introduction to meditation book I had .. I know it’s not the same, as he says!, (as practising) but I found it very interesting .. and bits and bobs resonated immediately – and it’ll help my practise – when I get there .. just a nightmare at the moment and I need to get some sense from somewhere .. I’m working at it. What I wanted to mention .. is I think that if we prepare ourselves from the toes up – we are likely to be more alert at the end, than if we prepare and work down to bring ourselves to meditation .. is that right? I of course can’t find the passage now! I’ll get there ..
I love the way you’ve described the mantra and process .. and love the dandelion toe picture! Thanks Jan – great post with wonderful information ..
I adore meditation and walking lately. The bird songs are so pretty too! This is a beautiful reminder post, Jan to stay present in the beauty of the moment! thank you! :)hugs, Jenn
Jan,
When I feel unsettled, I head to the beach. I used to run at water's edge, but while I heal I am walking at water's edge--it's own life lesson:) I also drop my "to do list" and replace it with my "soothe my soul" list--create, cook, laugh, listen to music, do something in nature, time with children, candles, comfort in my boat, and gazing at the sunrise or moon glow.
Hilary,
I'll hope that days of greater ease come to you soon and that you CAN get outside and connect with nature - and perhaps even meditate a little, sitting in the grass, watching the buds pop....
Jenn,
May nature continue to touch your heart in beautiful ways and bring you joy...
Joy,
We are kindred. When I feel especially unsettled just seeing that vast horizon calms me. I'll imagine we are taking a nice healing walk together along the water's edge. :-)
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