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Mindful ActivityRooted in the Present

Rooted in the Present

In this grounding exercise, Dora shares a technique to help you pause and reconnect with the present moment for a better sense of calm and clarity.

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Better mental health starts with Headspace. Unrivaled expertise to make life feel a little easier, using guided meditations, mindfulness tips, focus tools, sleep support, and dedicated programs.

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Better mental health starts with Headspace

(birds chirping) Hi, this is Dora. Today, we'll be trying a grounding technique to help settle your mind and body, and rediscover a sense of balance whenever you need it most. No matter what's going on around you, whether you're experiencing feelings of anxiety, or racing thoughts, you can always take comfort with this visualization intended to help you feel more grounded and balanced in this moment. Start by placing your feet on the floor, or sitting in a comfortable position. Take a cleansing breath in and out. Closing your eyes, and feeling the weight of gravity. Feeling the Earth supporting you. Now visualizing a strong sturdy tree planted firmly into the ground. Its roots anchoring deep down into the Earth, then its elements. Leaves drifting away in the breeze. And just like those leaves, thoughts will always come and go. Feelings will always come and go. But from this anchored point of view, we can take a step back from those thoughts, and see them from what they are, rather than what we expect them to be. By acknowledging them and letting them go, we're able to create a deeper connection with the mind, while staying firmly rooted in the present moment, and embracing all the different aspects of our lives. You can always come back to this whenever you need to reconnect to a sense of groundedness, or reconnect with your environment and surroundings. Thank you for watching. Have a healthy, happy day....


TypeMindful Activity
Duration2 min

About your teachers

  • A former Buddhist monk, Andy has guided people in meditation and mindfulness for 20 years. In his mission to make these practices accessible to all, he co-created the Headspace app in 2010.

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  • Eve is a mindfulness teacher, overseeing Headspace’s meditation curriculum. She is passionate about sharing meditation to help others feel less stressed and experience more compassion in their lives.

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  • As a meditation teacher, Dora encourages others to live, breathe, and be with the fullness of their experiences. She loves meditation’s power to create community and bring clarity to people’s minds.

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  • Kessonga has been an acupuncturists, therapist, and meditation teacher, working to bring mindfulness to the diverse populations of the world.

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  • Rosie Acosta has studied yoga and mindfulness for more than 20 years and taught for over a decade. Rosie’s mission is to help others overcome adversity and experience radical love.

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