Foundation Practices • Safety First • Always Free
Grounding Rituals
Essential Foundation Practices
Sacred practices to anchor you when the world feels too much.
Why Grounding Matters
Before you dive into shadow work, you need to be anchored. Grounded. Safe in your body.
These practices aren't optional extras - they're the foundation of all transformative work. They're your anchor when emotions get overwhelming, your safe harbour when you're processing difficult material.
Available to everyone. Always free. Because safety comes first, always.
When to Use These Practices
- • Before shadow work sessions
- • During emotional overwhelm
- • After difficult conversations or triggers
- • Before sleep to process the day
- • Upon waking to centre yourself
- • Anytime you feel disconnected from your body
Core Grounding Practices
The Boundary Shield
Use when: Feeling energetically overwhelmed or invaded
- Close your eyes and take three deep breaths
- Visualise a protective boundary around your entire body
- See it as whatever feels strongest - light, stone, water, fire
- Set the intention: "This boundary protects my energy"
- Feel yourself safe within this protective space
Practice daily or as needed for energetic protection.
The Shadow Witness
Use when: Difficult emotions or shadow material arises
- Place one hand on your heart, one on your belly
- Breathe naturally and notice what you're feeling
- Instead of judging, simply witness: "I notice anger... I notice fear..."
- Say: "This feeling is welcome here. It has something to teach me"
- Hold space for whatever arises without trying to fix or change it
The key is witnessing, not fixing. Let emotions move through you.
The 5-4-3-2-1 Technique
Use when: Anxiety, panic, or dissociation occurs
Notice:
- 5 things you can see
- 4 things you can touch
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This brings you back into your body and the present moment immediately.
Earth Connection Ritual
Use when: Feeling ungrounded or disconnected
- Sit on the ground or floor, preferably outside
- Place your palms flat on the earth (or floor)
- Visualise roots growing from your sitting bones down into the earth
- Feel the earth's stability supporting you completely
- Take 10 deep breaths, drawing earth energy up through your roots
You belong here. You are supported. You are safe.
Emergency Grounding
When you're in acute overwhelm, keep it simple:
- Breathe: 4 counts in, 6 counts out. Repeat 5 times.
- Feel: Press your feet firmly into the ground. Feel your weight.
- Name: "I am [your name]. I am safe. This will pass."
- Move: Gentle movement - shake hands, roll shoulders, wiggle toes.
You don't have to be perfect at this. Just showing up for yourself is enough.
Important Reminders
- • Go slowly - healing isn't a race
- • Seek support when things feel too big
- • Trust your intuition about your limits
- • These practices take time - be patient with yourself
- • Professional help is always an option and often necessary
You are worthy of support, safety, and healing. Always.
Ready for Deeper Work?
These grounding practices are your foundation. When you feel solid in them, you might be ready to explore shadow work more deeply.