Mind & Spirit | 18 November 20168 Steps to Ground Yourself Share article facebook twitter google pinterest To be grounded means to be present in your current experience. After mastering your breathing, grounding is the next important step in meditation. Get started with the five senses technique, which offers an easy way into a relaxed but alert mind state. Meditation Made Simple shows you how. Sit in any position that’s comfortable for you. Enjoy three full, conscious breaths, and then let your breathing settle into a natural rhythm. Try not to force your breath: simply allow the breath to breathe itself. Now bring your attention to everything you hear. Notice the sounds around you. First, take note of the loudest, or most prominent, sound you can detect. Then begin to observe all of the quieter sounds in your immediate environment. Pay attention to the faintest sound you can detect. This might even be a sound that’s located within your own body. Notice the sounds around you with an attitude of nonjudgmental openness and curiosity. Become interested in the sheer sensory discovery. Then, shift your attention and focus all of your awareness on everything you can smell. Bring the same attitude of nonjudgmental openness and curiosity to your awareness. Again, begin by noticing the most prominent smell you can detect. (It’s okay if you can’t detect any particular scent right now; just notice this experience as the absence of smell and accept this as your experience in the present moment.) Explore your sense of smell, but do so without analysis. Maybe there’s a fragrant rose garden right outside your window, or maybe a friendly family of skunks has taken up residence in your backyard. Either way, try not to label the smells you notice as “good” or “bad.” Simply be wide open to what you are experiencing. Move your attention and awareness to everything you can taste. Try to explore this sense with a wide-open attitude of curiosity toward your experience, just as you did with your senses of hearing and smell. You might not notice any particular taste as you’re doing this: if so, that’s fine. Allow that to be your experience. You’re practicing awareness without analysis by simply noticing what you notice. Now, shift your attention and focus all of your awareness on your sense of touch. Bring your awareness into your body and curiously notice what you notice. Explore prominent sensations (perhaps aches or pains), and then take your awareness on a body-wide journey. Investigate the subtle sensations within your body and on your skin. Maybe you feel the itch of a mosquito bite on your right arm, or you sense that your left foot might be about to fall asleep. Or perhaps you feel your stomach gurgling. Whatever it is, notice it with a welcoming attitude of nonjudgmental openness and curiosity. Lastly, shift your attention to your sense of vision. Begin to explore everything you can perceive. (You can still keep your eyes closed if you wish; simply begin to notice with curiosity everything you see behind the eyelids.) If you can’t see anything, accept that, too. Either way, explore your sense of vision, but without analysis. Be wide open to whatever you experience. When you’re ready to complete your practice, relax your awareness for a few moments before opening your eyes. Buy from an Online Retailer US: UK: All the benefits of meditation in just minutes a day! For thousands of years, gurus have claimed that meditation yields incredible benefits from peace of mind to supernatural abilities. Today, science is proving that a regular meditation practice has profound and measurable benefits in reducing stress, alleviating chronic pain, and promoting happiness. Even celebrities, politicians, and business leaders are touting meditation as a critical tool in keeping their edge mentally and creatively. Meditation is a diverse practice with hundreds of schools, philosophies, and techniques. But it doesn’t have to be complicated. You don’t need to study for years, find an ashram, or practice for hours a day. You can start getting the benefits of meditation right now – in just minutes! The weekly format in Meditation Made Simple keeps techniques basic with philosophy and science on a “need-to-know” basis. The best of the best: 52 lessons in core meditation techniques and concepts. Several schools and traditions of meditation: Learn fundamental practices such as breath meditation, mantra meditation, mindfulness, and body scanning. Unique approach: Teaches practices in a way that lets you learn quickly and apply immediately. Simply do one lesson a week – or pick one that appeals to you. Share article facebook twitter google pinterest If you have any comments on this article please contact us or get in touch via social media.