Stopping the Mental Spin - A Grounding Practice

​Many of us (yes, I’m raising my hand too) have an issue with over-thinking: going into a mental spin and working ourselves up. 
 
Sometimes it’s with the overwhelm of all we need to accomplish, sometimes it’s because we’re taking things personally that aren’t personal (nothing is personal by the way), and sometimes, it’s because we’re taking on too much/doing too much/trying to control everything. 
 
These are just a few examples, the point is, we over-think things to death. We harp on issues of, “What did he mean when he said that to me?” or “Everything must be done perfectly, or it’ll be a disaster!” or “I have so much to do, I don’t have time!” 
 
(By the way- lack of anything- time, money, energy- is a huge precursor to the mental spin.)
 
We think, think, think, trying to find the solution, but what does all that thinking bring about? Stress. Nervous system overload. Feelings of powerlessness.
 
Because in that swirl of mental energy, we lift out of our body, and into the fast-moving chaos of the mind. We become ungrounded.
 
When we’re ungrounded, we’re more apt to be reactive, unfocused, scattered, anxious, and fearful.
 
Maybe we forget where we put our keys, or we snap at someone asking us a question. Maybe we can’t seem to complete a simple task without getting overwhelmed, or we’re frozen in indecision.
  
There is an elegant solution though. 
 
When you’re in a spin and can’t quiet your mind, focus on your feet. 
 
“What?” you may be saying. “How is focusing on my feet going to help?”
 
Here’s how- by focusing on your feet and really feeling them, you get out of your mind and back into your body. The feet are connected to the root or 1st chakra, which pertains to issues of safety and security. It’s the place from which we ground into the planet and anchor ourselves into our body. 
 
When we’re grounded, we can respond more truthfully and with wisdom to what we need to do. We become more clear-headed and decisive. We can let go of things that really don’t matter. We can be present to what’s in front of us, rather than being in old patterns of behavior or emotions, thereby making empowered choices. 
 
Slowing down and anchoring into the depth of your body brings the much-needed centered calm.
 
As a side note - if you’re used to moving fast, multitasking, and being out of your body, this may feel uncomfortable and off-putting at first, especially as you root into yourself. However, if you can stick with it and breathe through any discomfort, the benefits on every level are profound.

So, right now as you’re reading, pause, take some deep breaths, and drop your awareness into your feet.
 
Maybe you need to wiggle your toes to even sense them.
Feel them on the ground.
Don’t think about your feet, feel your feet.
 
Now, shift your focus between both feet, one at a time. 
Notice the temperature of each foot. 
Notice the width. 
Notice the weight of each foot.
 
Feel your big toes. Put your attention on each of your big toes. 
 
If you start feeling emotional, allow it, and keep focusing on your toes. 
 
Slowly move your attention to feeling your next toe, and the next, continuing until you reach the little toes.
 
Certain toes may be easier to sense than others. Don’t worry if you can’t quite feel some.
 
Now, feel the balls of your feet.
Feel the arches. 
Feel the heels. 
Feel the Earth below your feet. Not in theory, really feel gravity holding and supporting you.
 
Let your feet be heavy - as if they’re in sand or mud and it feels so good! 
 
Imagine roots growing downward from your arches, anchoring you to the planet - spreading wide and deep, steadying you like a tree, connecting you with the strength and calm of the Earth
 
Notice your breathing slows down. 
You begin to feel more settled. 
 
As you feel the soothing, healing, and calming frequency of the Earth- all the chaos releases, and inner quiet arises.
 
Because as you’re grounding your feet, you’re grounding any mental and emotional swirl you’re experiencing.
 
The more you’re settled in your body, the more you’re in your greatest place of empowerment, presence, and peace. 
 
Stay focused on your feet for as long as you need, and when you feel done, move forward bringing this grounded feeling with you into whatever comes next.

You can return to this meditation anytime you need to feel grounded and centered.
 
If you’d like to be guided through this practice, you can follow along with me here on YouTube.
 
Try this the next time you catch yourself spiraling and notice how different life feels when you’re rooted in your body, versus spinning in your head.