Creating Your Own Daily/Weekly Grounding and Mindfulness Ritual

The word ‘mindfulness’ does feel as though it has become a bit of a buzzword over the past couple of years. But what exactly is it, and how can it benefit us? And what does grounding have to do with it?


Mindfulness is that art of living in the moment. It allows us to be aware of our thoughts, emotions, our surroundings, and our physical self without judgement in the here and now. There are many reasons as to why this can be beneficial; it can allow us to better understand our thoughts and feelings and to manage them. This, in turn, can help reduce stress and the effects of negative emotions and improve our relationships. It can help improve our focus, and help us appreciate each moment as we experience it fully.


Grounding is a term which has been around for at least as long as I have been practicing, and is the art of ‘anchoring’ yourself to the present. You can see the similarities between the two practices; although I personally have always felt that whilst grounding focuses more on making sure we feel connected in more a physical sense to our surroundings, mindfulness focuses more on that connection from and thoughts and feelings perspective. So together, we can ensure that we are grounding all aspects of ourselves.


Grounding and mindfulness is something which should be practiced regularly for you to see the long term benefits of it. It is also an activity that can be performed as and when needed. There are many different ways of grounding and practicing mindfulness, but the most important aspect is to find one which works for you. Everyone is different; we have different triggers, stimulations, motivations, thoughts, worries, etc. As such, it is best to have a play around with several different ways of grounding and practicing mindfulness, to make sure that you find one which is effective for you.


So how can you build your own grounding and mindfulness ritual, and what should you take into account when creating it?


First, it needs to be simple and discreet enough that you can perform it at the drop of a hat wherever you are. It won't be very useful to you if you can't actually use it because you are embarrassed to perform it in public, for example. It should also be as minimalist as possible, as you don't want to have to find space for, lug around, and then set up an entire mini altar with incense and candles and the like. If you do wish to use physical objects as part of your grounding and mindfulness rituals, then make sure they are small enough for you to carry and use easily such as items of jewellery, small crystals, etc.


Meditate on grounding, mindfulness, peace, calmness, etc. What springs to mind when you think of these concepts? Are there any colours, animals, images, etc., that you associate with these concepts? For example, when I think of grounding, I think of rocks, and when I think about peace and calmness, I think of the colour pink. Therefore, a small stone painted pink could be used as a focal point for my ritual. I also think of flowing rivers, so maybe I could imagine myself sitting on a giant rock on the edge of a riverbank.


Essentially we are aiming to build ourselves a trigger. The word trigger is nowadays often used in a negative sense, to say that something triggered us. But triggers can also be a positive thing! The more we use our chosen ritual, the more our subconscious will associate it with grounding and mindfulness, making it more effective and quicker to work its power.


Below are some other ideas for you to try out and see if there are any you could incorporate into building your own ritual:


Mantras: Mantras are phrases that we repeat over and over, often positive affirmations, as if we are ‘reprogramming’ the way we think. For example, ‘I am grounded, I am calm. Nothing can harm me’.


Engaging the physical senses: Many different sources recommend incorporating the senses to help you ground and be present in the moment, such as focusing on one thing you can see, one thing you can hear, etc. Or maybe some with a specific texture, a specific song, or maybe carrying some mints or sweets with a specific taste.


Using Meridians: Meridians come from ancient Chinese belief. These are points within the body that helps funnel energy around the body, and are associated with different aspects and associations. They are used in EFT, acupuncture, and reflexology amongst other practices. For the example, the Heart 7 (Ht-7) “Spirit Gate” point is said to be able to treat all emotional imbalances, ease anxiety, and settle the mind. Applying gentle pressure with your thumb to this area could help. To find this point, place your arm in front of you, palm facing up. It will be on the crease of the wrist, aligning with the bottom of your little finger.


Breathing Exercises: breathing can help promote grounding and mindfulness. You can either just focus on making your inhale and exhale of equal lengths, or try and incorporate something like pranic breathing into your ritual.


An unusual sequence that you wouldn't find elsewhere: In the film Captain America: The Winter Soldier where the Winter Soldier is activated by a series of seemingly random words. These words are so random it is almost impossible that these would be accidentally spoken in a sentence together. However, when they are, they trigger the winter soldier. Similarly, you could choose a short list of words, or a combination of the above; a word, a specific tap, and specific breath, etc.



Once you have chosen your approach, you will need to actually use it! You don't need to wait for a moment where you feel overwhelmed or stressed. In fact, it is better to practice it so you feel comfortable performing it when you do need it.


If you feel like your ritual isn't working, you can try changing it. Just make sure that once you have found an approach which works for you, you follow it exactly every time you use it. Try to practice it at the very least a couple of times a week out side of the times where you need to use it. Remember, the purpose of this ritual is to develop a trigger which when performed will immediately help you feel more grounded and more in the moment. Keep this in mind as you create and practice and find a method which works for you.