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There’s no getting away from the fact that in times of high stress, it is difficult to prioritise our personal wellbeing. But, it is when faced with these challenging situations that looking after your mental health is not just important, it is absolutely crucial.


Psychologies Magazine Features Editor, Ali Roff, teaches us how to achieve and maintain a positive mindset with simple rituals and techniques that can be used and repeated at any time, and only take a few moments out of your day. Try this Grounding Ritual from The Wellfuness Project today.


Grounding Ritual: A Meditation

By Ali Roff


This is particularly useful in times of stress and anxiety Sometimes, when I have a lot going on

in my life, I begin to feel a strange sensation, as though I’m in a hot-air balloon that’s become

untethered and starts to lift and float aimlessly away, as the fire under it heats up. This is a

meditation that I do when I’m so busy that I feel myself drifting and becoming uprooted and,

ultimately, unsafe.


You can also try this as a practice of mindful movement, linking your breath to actual steps

when walking very slowly around your home and, with each step, feeling gravity pull and hold

you close to the floor, grounding yourself.



Find a quiet place, with no distractions

or anyone needing your attention. This

is your time. Place a yoga mat or blanket

on the ground. Go outside, if you can,

and pick some leaves or flowers to scatter

around you. Feel a sense of gratitude

and of ahimsa (non-violence), picking

the plants with love and thankfulness

that you are using nature’s beauty to heal

yourself. You could also pick up some

pretty pebbles or stones or, if you have

crystals, bring them into your space. Even

a houseplant will work. The idea is to

help you connect with nature, to bring the

feeling of rooting and grounding into your

mind, as you place some of the earth’s

bounty around your space.



Now find a scent which will help ground

you to your place on this earth. I love

the cleansing smoke of burning Palo

Santo wood, as well as the earthy scent

of patchouli, which I sometimes dab on

the corners of my yoga mat or place in

an essential-oil burner. Remind yourself

of your intention to reconnect with the




Sit or lie on your yoga mat or blanket.

Set a timer for 5 minutes or longer if

you wish. Close your eyes or, if you feel

particularly untethered, keep them open

and gaze softly at your physical space.



Begin to bring your awareness to the

points at which your body meets the

ground. Feel the heaviness of your

body as you find that connection. Can

you begin to sense the pull of gravity,

contemplating how it holds and secures

you to where you are? five

Now imagine roots beginning to grow

down into the ground from your body,

from every point at which your body

meets the earth, growing deeper and

stronger. Feel that tethering to the

earth through these ‘roots’, holding you

securely and safely in this sacred spot.



Now bring your awareness to your breath

– your constant anchor that is always

with you, always accessible, a gateway

for you to connect mind and body. Find

a steady pace, slowing your breath to the

count of 4 on each inhale and exhale,

breathing into the depths of your belly,

rooting your breath deep down into your

body and breathing into the ‘roots’ you

have just set down.



When 5 minutes, or longer, are up,

come back to your body very slowly

by wiggling your fingers and toes, then

rolling onto your right side. Sit up and

bring yourself out of the meditation with

huge tenderness. Try to keep breathing

slowly and deeply as you go into the rest

of your day, knowing you can come back

to this meditation whenever you wish.


More mindfulness practices in Ali Roff’s The Wellfulness Project