Grounding is a good practice to help everyone become present and focussed. The group can be led through the following exercise:

• Stand tall, take a deep breath and relax.

• Follow your breath down to your feet.

• Feel your feet – wiggle your toes.

• Now imagine a root growing from each of your soles and extending down into the earth.

• Visualize your roots growing down deeper and deeper, becoming thicker and thicker.

• Feel the energy of the Earth meeting you and travelling up your roots.

• Follow the earth’s energy flowing up your legs and throughout your body.

• Now imagine a cord extending down from your sacrum at the base of your spine (1st chakra.)

• Feel it stretching down deep into the earth where it forms a stable tripod with your deeply rooted feet.

• Continue to feel the earth’s energy radiating up through your feet and 1st chakra.

• Now bring your attention to the crown of your head.

• Visualize universal energy pouring in through the crown of your head and flowing
  down throughout your body.

• As the light streams down, bringing awareness to your neck and shoulders, down your arms and trunk, down your spine into your legs and feet.

• Keep your attention on your bodily sensations.

• Continue pulling energy in from the earth, through your tripod base and also from the universe through your crown chakra, until you feel energized, balanced and fully present.

Note: If at any time during this exercise you start to feel spacey, direct your
attention to your breath and all parts of your body. Feel your feet.