how to feel grounded

8 mins read
photo of a meadow

When we energetically tune into the world, we can start to feel like a pressure cooker that just exploded.

We turn on the news only to hear about war, destruction and other types of violence. It’s easy to feel helpless as the horrifying footage flickers before our eyes. 

Many people are working hard for justice and equality. Many people are trying to figure out how they can best serve the world. But it’s easy to feel overwhelmed! 

In order to truly show up for ourselves and for each other right now, we need to feel grounded. Think of a tree with roots going deep into the earth — when we feel grounded, we can grow and live from a place of stability. We can weather storms with more ease.

Keep reading to find out seven spiritual and practical ways you can feel grounded!

how to ground yourself: 7 easy ways to feel grounded


do a body scan

Throughout the day, consciously notice your body. Take 1 minute to scan your body and become aware of wherever you feel pain, tension, anxiety. Maybe your jaw is clenched, your chest is tight or you feel a little sick to your stomach.

Whatever it is, simply notice it and breathe into it. As you inhale, visualize sending breath into that space in your body. Exhale and let it pass. Just spend a few moments bringing breath to your body. You will feel more grounded immediately.

guided body scan meditation

You can also listen to my guided Body Scan Meditation. I created it for my Meditation Challenge (which is included with my new Gabby coaching app, see below for info!), and I decided to make it available to everyone to help you to feel grounded right now.


practice loving-kindness meditation

Another beautiful meditation to try is called loving-kindness, also known as metta meditation. It’s from the Buddhist tradition, and it’s very simple to learn and do.

For this practice, you cultivate feelings of love, joy and kindness, and then you energetically send those feelings to yourself and others. It helps you feel more connected to both friends and strangers.

Scientists have shown that practicing loving-kindness can:

  • Increase positive emotions and decrease negative emotions
  • Alleviate symptoms of anxiety
  • Increase compassion and social connection
  • Reduce self-criticism

Ground yourself in compassion with this beautiful practice. The instructions are below. Just read through them and get familiar with the structure; it’s a simple process that you can’t do wrong! Then sit or lie down comfortably, close your eyes, and practice loving-kindness.

how to practice loving-kindness meditation

Sit comfortably in your meditation space.

Turn off all of your phone notifications, and gently close your eyes.

Make any necessary adjustments to your posture so you feel totally comfortable and relaxed.

You’ll begin your loving-kindness meditation by focusing on yourself. When you develop love, kindness, and compassion toward yourself, you cultivate more love for others.

Breathe in gently. Exhale gently. Then silently repeat each of the following intentions. It’s okay if you don’t get it word for word at first – with practice you’ll memorize the phrases. Your intention is what’s most important.

Silently repeat these phrases, directly loving-kindness toward yourself:

May I be filled with loving-kindness.

May I feel supported and safe.

May I have love and compassion toward myself.

May I live with ease.

Repeat these words of loving-kindness to yourself.

Next, bring to mind someone you love. Feel your appreciation for them, and then share this offering of loving-kindness to them. You will follow the same format:

May you be filled with loving-kindness.

May you feel supported and safe.

May you have love and compassion toward myself.

May you live with ease.

Now think of someone who’s neutral to you, someone you see regularly but don’t have a close relationship with. It might be a coworker you don’t often interact with, a cashier at your local store or someone you follow on social media.

Bring this person into your mind and direct loving-kindness toward them. Follow the same format:

May you be filled with loving-kindness.

May you feel supported and safe.

May you have love and compassion toward myself.

May you live with ease.

Now bring to mind someone you have a more difficult relationship with. Choose a person who doesn’t trigger you or bring too much negative emotion. Maybe it’s an acquaintance who made you feel uncomfortable or somebody who pushes your buttons.

Remember that, no matter how much this person has hurt you, they suffer too. Acknowledge their sadness, acknowledge their anxieties and their fears, and do your best to extend words of loving-kindness to this person:

May you be filled with loving-kindness.

May you feel supported and safe.

May you have love and compassion toward myself.

May you live with ease.

Now, open up your awareness to all beings everywhere, including yourself. All humans and animals from all over the globe. Repeat silently:

May all beings be filled with loving-kindness.

May all beings feel supported and safe.

May all biengs have love and compassion toward themselves.

May all beings live with ease.

Finally, bring the practice back to yourself. Silently, repeat each phrase:

May I be filled with loving-kindness.

May I feel supported and safe.

May I have love and compassion toward myself.

May I live with ease.

Afterward, relax in stillness and enjoy the energy of loving-kindness as it permeates your being. Feel the connection to all beings. Recognize the relief that comes with expressing loving-kindness.

Allow yourself to be still until you’re ready to open your eyes and come out of your meditation at your own pace.


sit on the ground and drink tea

sit on the floor and drink tea

This is exactly what it sounds like. It’s something I really like to do when I want to feel grounded. I make myself a hot cup of tea and then I literally sit on the floor in my house (or on the ground outside) and slowly drink it.

Leave your phone behind to avoid scrolling. Just spend some time sitting still.

This simple activity always helps me feel calm, reminding me that I am supported at all times by the earth beneath me. It’s also a proactive way to get out of doing and into being.


do something routine

One of my favorite ways to get out of the swirl in my head and feel grounded is to do some kind of very normal chore or activity.

In the midst of tumultuous times, it’s easy to feel unmoored. An everyday, productive activity can anchor you in the present.

Some ideas:

  • Fold laundry
  • Weed the garden
  • Play with your kids
  • Knit, sew, etc.


set aside time to check the news and social media

I find it really helpful to set aside a few times a day where I check in on the news. Right now we’re bombarded with news and updates.

Given the seriousness of all that’s going on, it’s ok to stay close to the media. But we have to make sure it’s not an addictive pattern or disturbing our well-being.

Here’s what I do: I schedule news and social media time into my day. During these times, I read the articles, watch the videos and check my feeds. And then I stop. I also make sure to stop at least one hour before I go to sleep.

If this idea appeals to you, then you can schedule 1 to 3 times per day devoted to news and social media. You can even set a timer if you want!

I also suggest doing something grounding afterward if you feel emotionally activated. Practice one of the techniques in this post, go for a walk, have a snack, or dance it out to a song that makes you feel good.


if you’re over-spiritualizing, take my mentor’s advice

Several years ago I remember going to Rha Goddess, who was my coach at the time (and is still my dear friend).

gabby and rha

I wanted her advice. I was doing all the spiritual stuff. I was manifesting, I was meditating, I was praying.

“What do I do next?” I asked Rha.

I expected her to tell me the next spiritual thing to do.

This is truly some of the best advice I’ve ever gotten, and now I want to give it to you.

Instead, she told me to go get ice cream.

Rha knew I needed to get grounded. I had all the tools, but what I needed in that moment wasn’t another breathing technique or meditation or affirmation. I needed to chill out with some ice cream!

If you feel like you’re doing all the spiritual things and want to know what’s next, here’s what’s next…

Go eat some ice cream. And let me know how it goes. 


watch uplifting content to feel grounded in joy

There is joy to be found even in difficult times. You might just need to actively seek it out! Thankfully, this isn’t hard. Search comedy clips on YouTube. Watch inspiring talks. Play videos of people coming together in expressions of peace and solidarity. Listen to my positive affirmations! Watching this type of content will go a long way in grounding yourself!

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