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December 29, 2020

Root Down: A Grounding Meditation

“A tree’s beauty lies in its branches, but its strength lies in its roots.”

― Matshona Dhliwayo


In a time where we may feel uprooted, grounding meditations can be extremely helpful in bringing us back to our power. The energy of our Muladhara (Root Chakra) allows us to harness courage, resourcefulness and the will to live during trying times.

Come to a comfortable seated position. 

Inhale your shoulders up to your ears, and then relax them down your back.

Bring your thumb and pointer fingers to touch

Place on your knees – palms down if you feel like you need some grounding, palms up to receive energy

Blink your eyes closed

Sit tall, imagine a string lifting you up from the crown of your head

Keep your shoulders relaxed down your spine

Start to bring your attention inward, and notice your breath. As you inhale, notice your belly rise and your chest lift. As you exhale, notice your body sink and settle into this place, this moment. A few more breaths like this. 

On your next inhale acknowledge any thoughts that have come up and on your exhale let those go

Inhale think of your day up to this point, your week, your month and exhale let that go 

Every inhale arriving a little more fully into this space, this moment, and with every exhale letting go of anything else. 

Start to notice where your breath is at today, is it short? Is it long? Just notice, without judgement, and without changing anything – just breathe.

Now start to match the length of your inhales and exhales

If your mind starts to wander, gently bring it back, without judgement, to your breath

Now see if you can extend your inhales and exhales by one second. Take a few breaths like this

If it feels safe and comfortable to do so, extend your inhales and exhales by another second. Take a few breaths like this

Bring your attention to the places where your body is in contact with the earth

On your next inhale visualize bright, ruby red roots growing from these places 

As you exhale send those roots down and out, far and wide

Exhale the roots down through your mat

Exhale the roots down through the floorboards

Exhale the roots down, down down, through all the layers of the earth until you reach the center

Visualize a bright white light at the center of the earth

As you inhale, send that light up through the roots, strengthening them

Exhale send the light back down to the center of the earth

Start to feel yourself grounded, protected and connected with the light and energy of the earth

Inhale love, exhale fear

Inhale happiness, exhale grief

Inhale confidence, exhale self doubt

Inhale community, exhale isolation

Inhale light, exhale darkness

Inhale anything you’d like to bring into this moment, and exhale anything that isn’t serving you right here, right now

If you’d like you can repeat the following: Inhaling I come home, Exhaling I have arrived  x 10

Sit here in your light, connected, rooted, protected. You are safe, you are strong, you are grounded. Sit here for as long as you’d like. 

Come back to this feeling, to this breath, anytime you need throughout the day. 


Root Chakra (Muladhara)

The root chakra is located at the base of the spine. It is the root of your being and establishes the deepest connections with your physical body, your environment and with the Earth. Its associated color is red and has to do with feeling grounded, safe and secure.  

Muladhara is the most instinctual of all chakras – it is your survival center. Your fight and flight response is initiated from this chakra. This is your primal, animal nature. The energy of Muladhara allows us to harness courage, resourcefulness and the will to live during trying times.

With deep gratitude to all my teachers, especially Tara Cindy, who have inspired and supported me on my yoga journey. 

 – Allison Vaillancourt


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