"Grounding" is a practice that centers us by bringing our focus to the present moment through breath and awareness of our physical body. When we're not grounded we may feel scattered, distracted, lost, anxious, overwhelmed with mind chatter, lacking clarity, and disconnected from the body as well as nature. There are many ways to promote a grounded state--walking in nature, gardening, and meditating to name a few. But grounding is also a state of being that is cultivated with breath and awareness. Below is a practice I wrote that can help (the short version;-)
Begin in a sitting posture, easy, balanced and erect but not rigid, feet on the ground (or stand if you prefer). Gather your focus and feel yourself fully arrive in your body, in the moment. Take your time. Note body sensations and any places of tension or softness. Feel the sensation of your body making contact with your seat and the ground, and note each touch point. Become aware of all that’s around you, sounds and smells. Now bring your awareness to your breath. At your normal pace, breathe in and out, nice and easy. As you continue breathing, note the sensations in your body such as the opening of the chest, raising of shoulders and flaring of nostrils. You may want to deepen and lengthen the in/out breath. As you continue to breathe, be aware of your breath entering and leaving your body, possibly even noting in your mind “in” and “out” to quiet the mind and help you focus.
Next, engage your imagination. In your mind, see your feet sinking into the dirt, into earth, extending downward with roots like that of a tree. You might sense the texture, color, and temperature of the soil. Allow the root to extend downward as far as it wants to go, reaching the core of the earth. Feel yourself anchored and safe, resting in the stillness of this deep connection. Pause here, letting yourself sink in a little more, while continuing to breathe with awareness. Allow yourself to experience the sensation of being a conduit of energy between the cosmos and the earth, just as a tree.
For more calming and meditation practices and also soothing music, check out Insight Timer