If you are feeling ungrounded, lost, or defeated, try the below 15-20 minute practice to get grounded quickly and tap into your inner strength in a loving and kind way:

(1) MOVE (about 5-10 minutes)

Go for a 5-10 minute walk (or longer if you’d like). Walk outside in nature or in quiet neighborhood, if possible. If it’s not possible to walk outside, walk by pacing in your home or apartment. Wherever you are walking, try not to distract yourself by music, podcasts, or any devices. Walk at a leisurely pace and focus on your inhales and exhales, taking note of anything you see, hear, or feel.

(2) MEDITATE (about 5 minutes)

After completing your walk, continue to center yourself with a short meditation. Traditional meditation is performed seated, but you can do so standing if that’s more comfortable to you. Wherever you are, lengthen from the crown of your head down your spine to your tailbone (if you are sitting) or to the bottoms of your feet (if you are standing). As you inhale and your belly expands, feel strength being pulled from your roots up your spine to the crown of your head. As you exhale and your belly contracts, imagine a white light emanating down from your head along your spine to the floor. Continue breathing this way for several rounds, making the exhale slightly longer than the inhale as you watch this light travel up and down your spine.

If you prefer not to do this visualization, just sit or stand in silence for a few minutes. Try to slow your breathing so your inhales and exhales are the same length. If thoughts come up to distract you, imagine that they are floating in front of you, and acknowledge them for a moment. But then let them float out of your purview, like a cloud.

(3) MEDIATE (about 5 minutes)

After your meditation, write out five things you are grateful for that give you strength. These can be things about you or any one or any thing in your life.

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Acadia National Park, Maine