Root to Rise: Grounding techniques for rising to your highest self

Before a tree can reach for the sky, it must first grow strong roots. The same is true for us. When we feel scattered, disconnected, or overwhelmed, grounding is the key that steadies our energy and clears the path for growth.

Here are four powerful grounding practices to help you root deeply into the present moment so you can rise into your most aligned, radiant self. These techniques are simple, soulful, and designed to bring you back to your center, whether you’re at home, in nature, or on the go.

When the mind feels scattered or the body holds tension, breath can be a safe, accessible place to return to. Begin by noticing your natural breathing rhythm without changing it. This simple act of observation communicates to your nervous system: “I am here, and I am safe in this moment.” If it feels comfortable, you can deepen the breath by slowly inhaling into the belly, feeling it expand, then releasing the air gently. Let each exhale be a softening, a quiet release of what you no longer need to hold. In trauma-informed practice, you’re never forcing the breath, just inviting space for it to become slower, deeper, and more nourishing if that feels right. Over time, this anchors you in the now, making it easier to access clarity and grounded strength.

Touching the earth directly can be a profound way to return to your body. If it feels safe, step outside and place your bare feet on grass, soil, sand, or even the floor of your home. Notice the temperature, texture, and pressure. You might imagine invisible roots extending from the soles of your feet deep into the earth, offering you stability and quiet support. If barefoot isn’t available or comfortable, you can still connect through the sensation of standing, feeling your body’s weight evenly distributed. This practice is especially helpful after moments of overwhelm, re-orienting you to your physical body and to the safety of the present moment.

Our senses are powerful pathways back to the here and now. Trauma can sometimes pull us into past memories or future worries, but engaging the senses can gently bring us back. Choose a grounding “check-in” by naming: five things you see, four you can touch, three you hear, two you smell, and one you taste. There’s no rush: let each step be slow and mindful, noticing small details you might normally overlook. You can also adapt the numbers or senses if needed; the goal isn’t perfection but presence. This mindful observation anchors you in your environment and reminds your body and mind that you are here, now, and safe.

Standing tall, begin by noticing the length of your spine and the gentle lift through the crown of your head. When you’re ready, soften your knees slightly and allow your shoulders to relax down your back. Imagine your body’s weight pouring down through your hips, legs, and feet, like warm honey sinking into rich soil. Each exhale becomes a release, letting go of tension and emotional weight into the earth. Each inhale draws up quiet, steady support from the ground beneath you. You can choose how much or how little to release, knowing you can always pause, shift, or stop if needed. This practice can be a gentle reminder that you are both rooted and free to rise.

Grounding practices are a powerful way to come back home to yourself. Practice creates mastery, so keep showing up for yourself.