Sometimes it happens after a stressful few weeks at work. Sometimes it’s because we’re caring for everyone except ourselves. Sometimes it’s simply the accumulation of life’s everyday demands. We may not even realize it’s happening until we notice we’re feeling anxious, emotionally reactive, exhausted, or constantly searching for something that will help us feel better again. Many of us immediately start looking for solutions. We sign up for another course, buy another book, change our diet, or try to become “better.” But what if, before trying to move forward, we first needed to reconnect with the ground beneath us?

Understanding the Root Chakra
In Sanskrit, “Mula” means root and “Adhara” means foundation or support. The Muladhara Chakra is the first of the seven main chakras and is traditionally located at the base of the spine. It represents our foundation—our sense of safety, stability, belonging and connection to life. If you’re unfamiliar with chakras, think of them as a map rather than a belief system. In yogic traditions, chakras are described as energy centres that influence different aspects of our physical, emotional and spiritual wellbeing. Whether you see them as an energetic system or simply as a way of understanding yourself more deeply, they encourage us to pay attention to what may be happening beneath the surface. When our foundation feels steady, life often feels more manageable. When it doesn’t, even small challenges can begin to feel overwhelming.

Why Grounding Matters
One of the beautiful things about ancient wisdom is how often modern science catches up with it. When we experience prolonged stress, our nervous system can remain in a constant state of alert. The brain becomes more focused on protecting us than helping us thrive. We may overthink, struggle to sleep, become emotionally reactive or feel unsettled without being able to explain why.
Grounding practices help send a different message to the body. They remind the nervous system that, in this moment, we are safe. As our breathing slows and our body begins to relax, the nervous system gradually shifts away from survival mode.
This is one reason practices such as meditation, mindful breathing, spending time in nature, and gentle movement often leave us feeling calmer—not because they magically remove stress, but because they help regulate the nervous system and restore a sense of internal safety. 

Signs You May Need More Grounding
You might notice it showing up in subtle ways:

• Feeling anxious without a clear reason.
• Constant overthinking or second-guessing yourself.
• Finding it difficult to relax, even when you finally have time.
• Feeling emotionally drained by everyday situations.
• Living in tomorrow’s worries instead of today’s reality.
• Feeling disconnected from yourself or your body.

Simple Ways to Strengthen Your Root Chakra
Small, intentional actions repeated consistently often create the biggest shifts.

Spend Time in Nature
Reconnect with the earth whenever you can.

• Walk through a park or forest without your phone.
• Sit beneath a tree and simply observe your surroundings.
• Garden, even if it’s only watering a few plants.
• Walk barefoot on grass or sand (where it’s safe to do so).
• Watch the sunrise or sunset in silence.

Create Gentle Daily Rituals
Simple routines create predictability, and predictability helps the nervous system feel secure.
Try creating a few grounding rituals such as:

• Enjoy your morning tea before checking your phone.
• Make your bed each morning.
• Spend five quiet minutes journaling.
• Read a few pages of an inspiring book before bed.
• End your day with gratitude instead of scrolling social media.

Move Your Body with Intention
Movement helps us reconnect with our body instead of living only in our thoughts.
Choose activities you genuinely enjoy, such as:

• Yoga.
• Walking in nature.
• Strength training.
• Tai Chi or Qigong.
• Gentle stretching.
• Dancing to your favourite music.

Nourish Your Body
The Root Chakra is associated with our basic needs, including nourishment and stability. While no single food “heals” a chakra, many traditions associate grounding foods with supporting feelings of balance. Consider including:

• Root vegetables such as carrots, beets, sweet potatoes and turnips.
• Protein-rich foods like lentils, beans, eggs, fish or lean meats.
• Whole grains such as brown rice, oats and quinoa.
• Healthy fats including nuts, seeds and avocados.
• Warming soups and stews, especially during cooler months.
• Plenty of water throughout the day.

Pause Throughout the Day
Grounding doesn’t always require a meditation cushion.Several times each day:

• Feel both feet firmly on the floor.
• Take three slow, deep breaths.
• Relax your shoulders.
• Notice five things you can see around you.
• Bring your attention back to this moment.

Support Your Energy Through Healing Practices
If you enjoy working with energy, these practices can beautifully complement your mindfulness routine.

• Reiki sessions to encourage relaxation and energetic balance.
• Chakra balancing or energy healing sessions.
• Guided grounding meditations.
• Breathwork focused on slow diaphragmatic breathing.
• Sound healing using singing bowls or low-frequency vibrations.

Essential Oils
Many people enjoy using essential oils as part of their self-care rituals. Diffuse them, add a few drops to a carrier oil for massage, or simply inhale their aroma during meditation.Some popular choices include:

• Cedarwood.
• Vetiver.
• Patchouli.
• Frankincense.
• Sandalwood.
• Black Spruce.

Crystals Stones
Common Root Chakra stones include:

• Red Jasper.
• Black Tourmaline.
• Smoky Quartz.
• Hematite.
• Garnet.
• Obsidian.

We often spend so much time trying to grow—our careers, our relationships, our confidence, our businesses and even our spiritual practice—that we forget growth always begins with a strong foundation. Think of a tree. Its strength doesn’t come from how high its branches reach. It comes from how deeply its roots are anchored into the earth. The stronger the roots, the more resilient the tree becomes when life brings strong winds.
The Root Chakra reminds us that feeling safe, supported and connected isn’t a luxury—it’s the foundation upon which everything else is built. When we slow down, nourish ourselves, care for our nervous system and reconnect with the present moment, we naturally become more resilient, more balanced and better equipped to navigate life’s challenges.
This week, instead of asking yourself, “What else do I need to achieve?” pause for a moment and ask: “What would help me feel more grounded today?”

P.S. ” Sometimes the most meaningful transformation doesn’t begin by reaching higher. It begins by growing deeper roots”- love and light, Manali