Root Down: A Simple Grounding Practice for When Your Thoughts Spiral

We spend so much of our lives either planning for the future or replaying the past. While both have their place, they often pull us out of the only moment we truly have any control over — the present.

When I notice myself deep in anxiety, I realize it’s usually because I’m worrying about outcomes I can’t control. And when I’m feeling heavy, even struggling to get out of bed, it’s often because the past has taken hold of my thoughts. Embarrassment, shame, or failure creeps in and sits beside me.

Honestly, I have what feels like a library of failures filed neatly in my mind. They seem to cycle with the moon, showing up right on schedule. And the longer I sit with them, the quicker my anxiety follows: “Of course you can’t chase your dreams now… remember that one time?”

I know I’m not alone in this. If you’ve ever felt caught in that tug-of-war between past and future, I want to share what helps me when my mind starts to spiral.

It stems from a phrase often used in yoga classes: “root down.” This simple reminder is about connecting with the ground beneath you, remembering that you’re supported. Over time, it’s become my go-to grounding practice — a way to return to myself and the present moment.

Root Down Practice

1. Sit comfortably with both feet on the floor.

2. Close your eyes (or soften your gaze).

3. Take a slow breath and notice the ground beneath your feet. Shift slightly and pay attention to the sensations.

4. Bring awareness to your seat — how your body connects with the chair or floor.

5. Visualize roots growing from your feet and seat into the earth. Let them spread as deeply as you need.

6. Rest here, breathing, remembering: you are not your thoughts.

Do this for a minute, or as long as you’d like. Sometimes my roots only grow a little before I feel steady again. Other times, they seem to dig down endlessly. Either way, it helps me find calm.

A Gentle Reminder

We can’t change the past, and we can’t predict the future. But we can pause, breathe, and return to the present moment — and that’s where real change and growth happen.

If this practice resonates with you, I’d love to invite you to go deeper:

Join me Saturday mornings for my free Mindful Meditation class—a gentle space to breathe, ground, and reconnect with yourself.

And if you’d like more bite-sized healing throughout the week, join my email community and receive my ebook,

Yamas & Niyamas: A Yogic Guide to Decluttering Your Life.

It gently walks you through each teaching and shows you how to weave them into everyday life with kindness and clarity.

Stay grounded. Stay gentle with yourself. And remember: you are always growing.