“You are the sky. Everything else — it’s just the weather.”
— Pema Chödrön
It’s not an uncommon experience. You are on the spot, feeling ambushed, and suddenly you’ve lost all composure, your train of thought, and almost dropped your damn coffee. This practice can help with grounding in 30-seconds.
Whether it’s a difficult conversation with a partner or family member, a make-it-or-break-it corporate pitch, a tense exchange with a stranger, or a meeting you’re just ever so slightly underprepared for, you can do this brief grounding practice on the spot.
A brief pause can help shift your nervous system toward regulation, your mindset toward calm, and your focus toward clarity. This is not an instant fix but can very quickly and very simply help to ground you and allow you to move forward from a less tense place in three simple steps: Be still. Be present. Breathe.
The Practice
This recording (guided meditation) steps through the practice in just under two minutes. The intention is that you work with this regularly until the three steps: Stillness, Presence, and Breath are available to you in any time frame.
- Be Still (10 seconds)
- If your body, and the situation allow it; sit with your feet planted firmly on the ground, your butt supported by your chair, and your arms gently placed on your lap. If you are standing, you can do the same.
- Allow yourself this moment to pause and be still.
- Be Present (10 seconds)
- Notice how your body feels in this space. Notice your environment. Notice the feeling of being held by the ground, by your seat.
- All physical feelings are allowed here, even the heart racing and palms sweating if that is the case. Just be present with the moment.
- If you experience racing thoughts or strong emotions notice this as well, without judgement.
- Breathe (10 seconds)
- Take a deep breath. And another. One more.
- Remaining still, remaining present, notice the feeling of the body breathing. Allow your presence and your breath to mix with your environment.
You can expand or contract this 30-second grounding practice based on your situation. It can be as short as three breaths, one for each step; or as long as 30 minutes, a full meditation session.
The practice of mindfulness meditation helps to train your system; your body, breath, and mind to more easily drop in to this spacious sky-like self that is your true nature. I hope this is of benefit to you.
Please get in touch if you would like to work on your own personal practice with me.