Grounding your Feet: Steadying During Moments of Distress
When we encounter suffering—whether in our work, our families, or the wider world—it is easy for our nervous systems to become overwhelmed. Many of us care deeply, and because of that care, we sometimes absorb the pain of others as if it were our own. This is part of being human, and it is also why practices that help us root ourselves in the present moment are so essential. We cannot carry the weight of the world without also tending to the ground beneath our own feet.
Grounding is one of the simplest and most effective ways to steady the body and mind. By reconnecting with the physical sensations of contact with the earth, we remind ourselves that we are held and supported. This kind of attention does not remove the suffering around us, but it allows us to remain present without becoming consumed by distress. It gives us enough stability to bear witness, to care, and to act with compassion without losing touch with ourselves.
Below, you will find a short practice to help you anchor in your body through the simple act of feeling your feet. This practice can be done in almost any setting—before walking into a difficult meeting, after a hard conversation, or even in the midst of a busy day. Take your time, let yourself slow down, and allow the sensations in your body to be your teacher.
Grounding Your Feet
If you're able, I invite you to come into a standing posture and to focus on the sensations of pressure as your feet touch the ground. You can do this with or without shoes, and if you need to stay seated, simply bring your feet down to the floor and notice the sensations of contact with the ground.
Feel gravity in the feet and start to explore the sensations of contact by rocking around on the four corners of the feet. You might start to sway or rock back and forth or come up onto your tiptoes and rock back onto your heals. Notice how the movement of your body is experienced through the soles of your feet.
When attention is pulled into thinking or planning, simply note this movement of mind, and redirect your attention back to the sensations of your feet connecting with the earth beneath you.
If it feels available, you can bring an image of roots into your feet, imagining that as you feel down into the ground beneath you, you are sending roots into the earth that can stabilize you. Invite this sensation of rootedness to spread up into your legs, torso, arms, and shoulders, all the way up to the crown of your head.
With each inhale, lengthen your spine and with each exhale, drop your attention down into the bottoms of your feet, making a little more space for yourself to be just as you are, with each breath.
Reflection: What are you doing to resource yourself in response to suffering or stress that is already working? What strengths do you have that come from a place of your own resource and regulation? How do you know when you are becoming overwhelmed by the distress of another?
How to Use this Practice
This grounding practice is not only a way to steady yourself in the face of suffering or stress, but it is also a valuable tool for everyday challenges. You can use it before stepping onto a stage, sitting down for a test, entering a difficult conversation, or preparing for an important meeting. By returning your attention to the feet and to the stability of the earth beneath you, you remind yourself that you are supported. Each breath and each moment of contact with the ground creates a foundation of groundedness and regulation from which you can meet whatever lies ahead more skillfully.
To deepen your training in navigating moments of distress, check out the Foundations of Mindful Leadership Course.
