Ground And Center: The Exercise

*Read The Ramblings That Lead To This

      Just stop, where you are, for a minute, and breathe easily while you read this exercise. ( No, I’m not going to ask you to smell a rose, though it would be nice if you happen to have one.)

You can do this exercise standing, or sitting; If you’re in a chair, you’ll need to scoot forward towards the edge of it, so that there’s room between you, and the back of the chair. Your eyes should be forward, and your chin level (not dropped towards your chest). Your arms should be comfortably relaxed, however your position allows.

     Now, focus your attention on the feeling of your body, for just a moment. Notice the sensation of the air, across your skin. The rise and fall of your breath. The weight of your thighs against the chair, the feel of your feet resting comfortably on the floor. Notice how your head balances on top of your spine, your spine in line with your hips. Let your attention settle into the center of your body, wherever it feels most balanced, and feel your breath.

Gently bring your hands together in front of your chest, palms facing one another. Raise your hands upwards, comfortably, not straining, let your eyes follow them, let your head tilt so you are looking up at the sky, the ceiling. If your palms come apart, that’s ok - the stress is on reaching up, not maintaining a certain position, so do this motion in a way that is comfortable to you.

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      Stretch up, again keeping the motion gentle. Imagine trying to touch whatever is above you. If you are standing, raise yourself up onto your toes. If you’re sitting, feel your body almost raise off the seat. Stretch your fingers upwards, as far as you can, and then imagine reaching just a little further, as if your reach could slip a half inch above your fingertips. Feel the tension in your body, feel the air around your finger tips. Feel the changes in how your clothing settles on your body.

Now bring your arms down, smoothly, slowly. Let your shoulders relax, let your neck and spine align again, let your perceptions and your weight settle back into your body, into your chair, against the floor. Notice, again, how this feels, this balance, this center.

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     Turn your attention downward, to focus on the feel of your feet on the ground beneath you. Notice any sensation of heat or coolness, the way your shoes or socks feel against your skin, or texture of the floor against your barefeet. Feel the weight of your feet on the floor, notice the sensation of contact. Rise up on your toes, pressing the ball of your foot into the floor. Rock, onto your heels, feeling the pressure in your calves and ankles. Press downward, imagine your feet are sinking below your body, and *into* the floor.

Return to a relaxed position, with your feet resting easily on the floor, bringing your attention back into your heels, your ankles, your toes. One at a time, lift your feet gently off of the floor, just an inch or so, then return them comfortably to the ground.

Let your body return to center again, let your attention. Let your perceptions settle again to a comfortable place, breathing gently and easily.

     From that place of center, lean gently to the right, shifting from your hips. Again, feel the changes in sensation, the changes in tension, how your weight feels against the chair, against the floor. Just for a moment, imagine pushing just slightly further to the right, before bringing your attention back into your body, and letting your weight rock back to center, so that you are again sitting straight up. Note, again, the sensations as your spine straightens, your weight balanced.

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     Repeat the same motions to your left side, leaning slightly from your hips, noting the tension in your muscles, the way your weight shifts, the changes in sensation. Push that last half inch, beyond your body, then return your attention to your body, and return to center, spine straight, relaxing, again noting the sense of balance, and center.
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     Now lean forward slightly from the waist, again, doing it easily, without straining. Again notice the change in sensations, the change in muscle tension, the change in your breath. Imagine leaning just a bit further forward, so that you are leaning forward just an inch further than your body allows, and then bring your perceptions back into your body.

After a moment, adjust your posture again, smoothly, so you are again sitting or straight, your spine and body in balance. Take a breath or two, allowing yourself to settle, and note the feelings again.
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     Finally, lean slowly to the back; being careful to lean only slightly so as not to lose your balance. Again, take a moment to become aware of the sensations. Again, imagine leaning just a half inch or so further, before bringing your perceptions back into your body, and bringing your body back to an upright position.

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     Now, centered, spine straight, body balanced, take a deep, comfortable breath, and then another.

Notice how with each breath, your shoulders rise, and fall, with each breath, your rib cage moving up, and down, expanding and contracting in all directions. Notice how your weight stays pressed downwards, feet against the floor. Allow your body to move a little, freely, reveling in the balance of your spine.

Your body is the center of all these directions. Your body moves up, and down, above and below. It moves right and left, forward and back, east and west, north and south. Your body is centered, and grounded, and now, your perceptions are centered and grounded, within it.

*Read The Ramblings That Lead To This

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Notes:

This exercise can be adapted as needed. For some people, just visualizing it is enough. Others seem to need even more of a physical connection, and do best working from a standing position, taking actual steps in each direction. And if the idea of leaning that bit beyond your body is difficult, or disturbing, just don’t do it.

You may find it helpful to orient yourself literally with the compass points. Most Westerners are think in terms of maps and magnetic compass points, and will do best facing North. Those who have strong religious orientations towards the East should begin by facing that direction. If you want to get really fancy, you can create your own version of a Medicine Wheel, a ritual compass created by marking each of the four directions with a stone, (The largest at North or East, depending on your orientation) and a fifth stone to mark the center.

I’ve seen this sort of ritual used successfully with people who were experiencing a traumatic spiritual emergence, as well as with several with histories of abuse, brain injury and other physical traumas, as well as day to day minor senses of disorientation.

If you try it, I’d love to hear your thoughts (Especially if I’ve left anything out of this explanation - I’ve never written it down before).

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MindTWEAK: “God is a circle whose center is everywhere and circumference nowhere.” -Empedocle
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