In spiritual and magical practice, we often talk about grounding as though it’s second nature. Yet many people learn the word long before they know what it means or understand why it matters. Grounding is one of those foundational practices, like breathing, centring, or cleansing, that many find helpful for staying balanced in body, mind, and spirit.
This guide covers the fundamentals of grounding and anchoring for beginners and intermediate practitioners. If you’re looking for more advanced techniques, such as directional grounding, working with multiple planes, or using grounding as an active magical technique, watch for a follow-up post exploring these practices.
This post is part of my September devotional practice honouring Gaia, the Greek primordial Earth goddess. What better time to explore our connection to the living Earth than during a month dedicated to She who is the Earth itself?
What grounding is
At its simplest, grounding is the practice of connecting yourself with the present moment and with the living Earth. It is an embodied awareness that reminds us we are not floating minds or disembodied spirits.
In many earth-based spiritual traditions, grounding often happens before and after ritual or meditation. Before, it can help us arrive fully in the sacred space, set aside distractions, and be fully present. Afterwards, it can help us release excess energy so that we leave feeling balanced, steady, and ready to return to ordinary life.
The concepts and practices described here draw from various spiritual traditions, many of which have Indigenous origins. We acknowledge this heritage with respect and encourage readers to explore the cultural contexts of practices that resonate with them.
Why grounding can be valuable
Grounding isn’t essential for everyone’s spiritual practice, but many people find it helpful for several reasons:
Presence. Before ritual or meditation, grounding can help us set aside daily worries so we can focus on the work at hand.
Balance. During energy work, we may raise and direct energy. Grounding afterwards can help ensure we don’t carry excess charge, which might leave us feeling dizzy, drained, or scattered.
Integration. It can bridge the sacred and the ordinary, helping the insights of spiritual practice flow into our daily lives.
Relationship. Grounding can reconnect us with the Earth, reminding us that our spiritual power often arises not in isolation but in relationship with the more-than-human world.
Nervous system regulation. From a physiological perspective, grounding techniques can help activate the parasympathetic nervous system, promoting calm and reducing stress responses.
Ways to ground
There is no single right way to ground, and what works varies from individual to individual. Different traditions teach different techniques, and what works for you may change over time or circumstances. The beauty of these practices is that they’re freely accessible to everyone—no special equipment or expensive materials required. Here are approaches commonly used across various spiritual practices:
Palms to Earth. If you’re able to kneel or sit comfortably, place your palms on the ground and imagine any excess energy flowing from your body into the Earth, where it will be received and transformed. This works whether you’re barefoot or clothed, indoors or outside.
The tree method. Stand with feet shoulder-width apart (or sit if standing isn’t accessible) and imagine roots growing from your feet or base deep into the soil. With each breath, let tension and excess energy sink downward, and draw up steadiness and nourishment in return.
Food and drink. Sharing food and drink at the end of spiritual practice is not only a symbolic act of community, it’s also a physical way of grounding, reminding us that we are embodied beings who need sustenance.
Breath and body. Bring awareness to your breath, the weight of your body against the floor or chair, and the sensation of your body in space. Simple physical awareness can be grounding in itself. This works well for people with limited mobility.
Movement. Walking, gentle dancing, or shaking out the body (even just hands and shoulders if mobility is limited) can help energy circulate and return to balance.
Visualisation grounding. If physical methods aren’t accessible, imagine yourself as a tree with deep roots, or visualise excess energy flowing down through your body and into the Earth below. These techniques work equally well for anyone who cannot physically touch the ground.
Sound and vibration. Humming, chanting, or listening to specific sounds can help some people feel more grounded and present.
Beyond grounding: the practice of anchoring
Alongside grounding, some traditions also use the practice of anchoring. Where grounding restores balance and connects us with Earth, anchoring creates a tether—a reliable point of return that you can access repeatedly.
How to create anchors
Awareness anchors in ritual or meditation: Choose a focal point, such as a candle flame, altar piece, particular spot in your space, or even your breath. During practice, when your mind wanders, gently return your attention to this anchor point. With repetition, it becomes a reliable place to rest your focus. Start each session by consciously connecting with your chosen anchor for several breaths.
Emotional and physical anchors: This technique associates a desired emotional state with a specific physical action or gesture. Here’s how to build one.
- First, cultivate the state you want to anchor, such as calm, confidence, joy, or strength. You can do this through meditation, breathing exercises, recalling positive memories, or any method that genuinely evokes the feeling.
- When you feel the emotion strongly, immediately perform your chosen gesture, for example, touching your heart, pressing thumb to forefinger, placing both hands on your solar plexus, or any movement that feels meaningful to you.
- Hold both the feeling and the gesture for 15-30 seconds, really focusing on the connection between them.
- Repeat this process several times over different sessions. The key is consistency; always use the same gesture and only when the emotion is genuinely present.
- Test your anchor: perform the gesture when you’re in a neutral state and notice if it helps recall the anchored feeling.
Object anchoring: This involves consciously charging an object with specific energy or intention.
- Choose an object you can carry easily, such as a stone, a piece of jewellery, a small charm, or even a coin.
- Hold the object while in a calm, focused state. You might want to ground yourself first.
- Clearly state your intention, either aloud or silently: “I charge this stone with protective energy” or “This ring will remind me of my inner strength.”
Visualise the quality you want, such as protection, healing, or courage flowing from your heart or hands into the object. Imagine it glowing with this energy. - Spend several minutes focusing on this transfer, really feeling the connection between your intention and the object.
- Carry or wear the object regularly, and consciously connect with its energy when you need support.
Location anchoring: You can also anchor calm or sacred feelings to a particular place, such as a corner of your home, a spot in your garden, or even your meditation cushion. Each time you use this space for peaceful activities, you reinforce its anchoring power.
Maintaining your anchors
Anchors grow stronger with use but can weaken if neglected. Refresh emotional anchors by occasionally repeating the charging process. Clean and recharge object anchors regularly. You might place them in moonlight, hold them while meditating, or spend time consciously reconnecting with their purpose.
Some people find it helpful to have different anchors for different needs: one for calm, another for confidence, perhaps a third for protection. Start with one and add others as you become comfortable with the practice.
Grounding and anchoring complement one another beautifully: grounding brings you into balance with the present moment and the Earth, while anchoring gives you specific reference points that you can return to again and again, even in challenging circumstances.
When grounding might not work
It’s important to acknowledge that grounding doesn’t work the same way for everyone. Here are some considerations.
Trauma and dissociation: For people with certain trauma histories or dissociative conditions, body-based grounding can sometimes feel overwhelming or triggering. If this happens, consider working with a trauma-informed practitioner or exploring gentler approaches like focusing on external objects rather than internal body sensations.
Neurodivergence: Some neurodivergent individuals may find that traditional grounding techniques don’t suit their sensory needs or processing styles. Experiment with what actually feels calming and centring for your unique nervous system.
Cultural disconnect: If earth-based imagery doesn’t resonate with your background or environment, adapt the practice. Urban grounding might involve connecting with concrete, steel, or the energy of your community rather than soil and trees.
When it doesn’t help: If you consistently feel more scattered, anxious, or disconnected after attempting grounding, it might not be the right tool for you at this time. Consider exploring other centring practices or speaking with a spiritual mentor or counsellor.
Everyday grounding and anchoring
These practices aren’t just for formal spiritual work; they are also beneficial for everyday life. They can be woven into ordinary life: taking a grounding breath before a difficult conversation, placing your hands on a tree after a stressful day, anchoring your calm in a simple gesture or object you carry, or sharing a meal with intention and noticing how nourishing it feels.
In a culture that often rewards distraction and disconnection, grounding and anchoring can be radical acts of presence. They are ways of remembering who we are: embodied beings, children of Earth (however we understand that relationship), woven into a living web.
Important notes
This is not medical advice. While grounding can be a helpful spiritual and wellness practice, persistent feelings of being scattered, dizzy, or overwhelmed may indicate underlying health issues that warrant professional attention. Please consult healthcare providers for ongoing physical or mental health concerns.
Individual variation: Spiritual practices affect people differently. Trust your own experience over any general guidance, and don’t hesitate to modify or abandon techniques that don’t serve you.
Community and guidance: If you’re new to energy work or spiritual practice, consider connecting with experienced practitioners or communities that can offer guidance and support.
So the next time you feel scattered, light-headed, or overwhelmed, pause. Take a breath. Experiment with what helps you feel more present and centred. Whether that’s reaching down into earth energy, anchoring in a meaningful object, or simply taking three conscious breaths, honour what actually works for your unique being.