“If you are depressed you are living in the past. If you are anxious you are living in the future. If you are at peace you are living in the present” -Lao Tzu

In today's fast-paced world, staying grounded can be a challenge. It’s easy to lose touch with our roots in the whirlwind of work, relationships, and responsibilities. Finding solid ground and reconnecting with our roots is essential for our well- being and provides a means to reconnect with what really matters amidst the chaos of everyday life. 

We don’t always have control over the situations that cause us stress, but we do control how we respond. Luckily, people have been looking into ways to relax and reconnect for centuries. From ancient to modern wisdom, there’s a wealth of practices to help us stay grounded and recenter within ourselves.

Breathe- really breathe. I’m sure I’m not the only one who’s noticed that their breathing gets more shallow in stressful situations. I constantly have to remind myself to take deeper, slower breaths throughout my day, especially when I’m stressed. Breathing techniques are an easy way to combat anxiety in the moment. Deep breathing provides more oxygen to your lungs, which helps virtually all of your body’s functions, but it also helps lower blood pressure and can improve digestion. 

Mindfulness, the practice of taking time to be aware of one’s surroundings, can decrease stress and anxiety and improve focus. There’s a variety of practices, like the 54321 and 333 methods, that focus on the five senses in order to keep you grounded. It’s another good, instant practice you can use when there’s no time to take a break or get outside. 

Speaking of going outside, the practice of ‘nature bathing’ has really taken off in the West over the last decade. Created in 1892 by the Japanese Ministry of Agriculture, Forestry, and Fisheries coined the term ‘shinrin-yoku’, meaning “forest bathing” or “absorbing the forest atmosphere”. 

The practice encourages people to get outside and immerse themselves in nature. Getting outside, enjoying the seasons and fresh air has been shown to lower blood pressure and the stress hormone cortisol. It’s also just nice to be outside! Studies have shown that 10 to 20 minutes a day of outside time significantly increases happiness and overall well- being. Wherever you go, turn off any devices and take time to be fully present. Take deep breaths and focus on your senses.

Expressing gratitude in the present moment helps us to appreciate what we have. It can also combat overspending and FOMO mentalities that can threaten our financial wellbeing. Expressing gratitude doesn’t have to be profound- enjoying seeing flowers start to bloom or a kind smile from a stranger is more than enough to be thankful for. You can keep a gratitude journal, take notes on your phone, or consciously take time to think about what you’re grateful for throughout the day.

Meditation can be incredibly calming and has tons of health benefits. It can also be very difficult. Many people want to practice meditation, but get frustrated when their thoughts wander and they’re unable to focus in the moment. Staying present is difficult for even the most experienced meditation practitioners. It takes time and effort to refocus thoughts, and it’s a muscle you strengthen over time. YouTube and apps like Calm have tons of guided meditations that focus on everything from stress to sleep to energy. They’re a helpful guide that can help keep you focused instead of trying to do it all by yourself. 

It might seem counterintuitive, but we can learn a lot about groundedness from the way our brain works when we work out. When we’re exercising, our focus narrows down to the workout and we’re present only in that moment. A great way to stay healthy mentally and physically is to find exercise you enjoy and can commit to. It doesn’t have to be hardcore- rock climbing, yoga, swimming, or cycling are all great low- impact workouts that come with the added benefit of getting outdoors.

Mindfulness and grounding practices are invaluable tools for navigating complex modern life. Employed together, these practices empower us to live more fulfilling and peaceful lives surrounded by the people and things we enjoy.