Listen to the podcast:

Or, read the blog:
For the past two weeks, we’ve been exploring grounding. Two weeks ago, I showed you how to ground your meditation posture so that it’s easier for you to get calm and focused. If you missed it, that episode is available at mindful15.com/sit. And, last week, we practiced Earth connection meditation, which helps you draw strength, energy, and support from the Earth. Catch that one at mindful15.com/earth.
Today, I’m going to share a quick grounding practice that can help when you’re worried, overcome with negative emotions, or dwelling on things.
When you’re stressed or anxious, you’re not focused on the present moment. Stress can come from ruminating about something that’s already happened, or like anxiety, it can stem from anticipating negative things happening in the future. It’s you, stuck in your own head. 

This Week's Peaceful Moment: An Orchid in Banff National Park, Alberta
 

One way to relieve anxiety is to get out of your head and into your body. The body is always in the present moment. Put your attention on your body and the worry dissolves. In the present moment, this very moment right here, right now, you have everything you need and you’re okay.
When you’re anxious, though, it can be hard to focus on the body. That’s where this quick grounding practice helps. It gives you an easy focal point. It also helps you become aware of your solid connection to the Earth, one from which you can derive a calming sense of support and strength.
This practice can be done standing up, or sitting in a chair. In both cases, plant both feet flat on the ground. You can keep your shoes on, but taking them off might also make you feel more strongly rooted to the Earth. 
If it’s not possible for you to put your feet on the floor, ground another part of your body. You could sit directly on the floor, making contact with your butt, or you could place your hands firmly on a table - because the table is supported by the floor, which is supported by the building, which is supported by the Earth. It’s all good.
Close your eyes if it is safe to do so. If you’re standing, you might like to hold onto something for support while your eyes are closed.
Take a slow, deep breath in. As you exhale, bring your attention to your feet - or whatever other part of your body is grounded. Put all your attention into the feet, simply noticing how they feel. Notice how they are supported by the ground. Remind yourself: Wherever you are, whatever you’re doing, you are always supported by the Earth. The Earth is strong and solid. It’s always there for you. 
Take a few breaths, focusing on the feeling of groundedness and support. With every exhalation, you can allow your anxiety and tension to drain down through your feet to the supportive Earth. And, with every inhalation, feel the support of the Earth underneath you.
A few breaths may be all you need to get some relief, but you can continue this practice as long as you like.
In many ways, this practice is an extension of the longer Earth connection meditation we explored last week. The more often you practice these grounding exercises, the easier it will be to feel a sense of connection and support whenever you need it.
This practice is simple enough that you can do it anywhere, without my voice guiding you, however, I’m going to guide you through it right now just to solidify this lesson.
Try the stress buster right now