Connect to Your Roots: The Best Calming Ritual—Ever! (find calm in just 1 minute)

1 Minute Meditation on Tree Roots with Sunshine

Through my journey I’ve come to realise the importance of ritual. Stepping briefly out of the maelstrom of life to reconnect with ourselves creates a positive habit that both calms and gives us strength.

Jump straight to the Finding Calm Tree Roots Ritual Video >>

There are, in fact, many ways we could create a ritual to reconnect with ourselves, but the exercise I share below is my favourite – by far.

This short, simple visualisation and breathing exercise helps you de-stress, slow down and come home to yourself. It’s super easy to do, and in just one minute you’ll feel calmer and more connected.

I do this grounding exercise every morning before my meditation, and also whenever I notice I’m rushing or feeling anxious.

The heart of this exercise is slowing down and connecting to ourselves. The result is increased energy and calm – and decreased stress. This helps us be kinder to ourselves and others, make better decisions and more!

This is the quintessential Fierce Kindness Calming Ritual. Ready to try it? Watch the video below, or scroll down for written instructions.

VIDEO: Connect to Your Roots 1 Minute Self-Connection & Calming Ritual

So, how was it for you?
  • How did this self-connection ritual make you feel?
  • How do you feel different now?
  • What else do you notice?

Optional extras:

  • For added depth, on your first couple of breaths, loosely hold out your arms at shoulder height, palms down. Then, as you breathe out, lower both your hands in time with your energy sinking through your body towards your feet.
  • To maximise stress relief, on your first out-breath, purse your lips into a small circle and forcefully exhale, blowing out your cheeks.


I hope you enjoyed this moment of calm, stillness and kindness to yourself. This 1 minute grounding ritual is the ultimate act of self-kindness. And it’s powerful, short – and you really can do it anywhere, any time.

So, I’ll leave you with a couple of questions to ponder:

  • When could you add this to your daily routine?
  • What other times can you think of when you could use this grounding exercise?

You may also like:

Written Instructions:

The Best Calming Ritual (Ever):

Before you get started:

  • You can do this 1 minute exercise anywhere—standing up or sitting down—but importantly ensure your feet are placed flat on the floor.
  • In this exercise, breathe IN through your nose and OUT through your mouth. But if you forget, don’t worry, you’ll improve with practice!
  • Finally, it’s good to close your eyes for this exercise but it’s not necessary. If you can’t close your eyes (for example you’re in a meeting), shift your gaze down and inward instead.

IMPORTANT NOTE: Obviously, don’t do this meditation when you’re operating machinery, driving a car or anything which requires your full attention.


  1. Begin by closing your eyes, and ensure your feet are flat on the floor.
  2. Take your FIRST deep breath in through your nose, and breathe out through your mouth.
  3. Now take a SECOND deep breath in through your nose, and as you breathe out slowly through your mouth imagine your energy gradually sinking down to your feet.
    • The floor is solid underneath your feet and your feet feel heavy.
  4. On your next breath in, imagine again your energy sinking down to your feet.
    • And this time imagine also your feet sending roots deep into the earth. You feel grounded. Safe. Solid.
    • You are now deeply connected to the earth and its rich, powerful energy.
    • And as you continue to send roots into the earth, your presence continues to solidify; you feel deeply connected to yourself and your body.
  5. Take another breath in, and this time, imagine being your favourite kind of tree, thriving, flourishing with your roots deep in the soil beneath your feet.
  6. Breathe again. Notice how much calmer you are.
  7. Perhaps you can now notice that energy is flowing back into you from the earth directly beneath you.
  8. Enjoy this feeling of deep calm and self-connection for one more breath.
  9. Now open your eyes and return to your day.
Change the world, start with you!

Image of Tree with Roots and Sunbeam by sondem via Shutterstock


  1. Lisa Botwinick

    Re: The Calming Ritual: It would be very helpful it you could make an audio recording of this as it is difficult to do it while reading the instructions!

    I adore your newsletters so please keep them coming!

    For me, calming exercise would be great to do before sleep!

    • Emma-Louise Elsey

      Dear Lisa,

      Thank-you for your lovely comment – and suggestion! 🙂

      We do plan to do a recording – and I will try and pull this forwards, I think you’re right, even just once, listening to someone so you can really experience it!

      And yes, it would be a great time to use it – just before sleep. Perhaps a longer sleep version could be an idea… That may take a bit longer, but we’ll see!

      Warmly, Emma-Louise

  2. Leslie

    I do something extremely similar as a grounding ritual for the root chakra. This is very calming and evokes the feelings of being safe and feeling strong at the same time.
    Thanks for sharing ALL that you do. Your experience and help have made me a better coach and I’m grateful for you and your resources. I loved seeing you in a video… Like connecting with a friend!

    • Emma-Louise Elsey

      Dear Leslie, thank-you for your lovely comment! I plan to do more videos – and I have to keep getting over my discomfort! I’m super-comfortable doing audio, but have to really manage my critic to do the videos. This one was the result of many attempts, and finally the next day I just got over myself and DID it!!!

      I really believe we are ALL in this together. That we all still struggle with things, and (probably just like you with your clients) while we may be “further ahead” in our growth than our audience, it doesn’t mean we don’t have to work at it sometimes 🙂

      Em xxx

  3. Linda Secretan

    This is a lovely and meaningful ritual for grounding – in the most literal sense! Your video guidance was just right. Thank you!

    • Emma-Louise Elsey

      Dear Linda, I’m so glad you found this helpful!
      And thank-you for taking the time to comment 🙂 Emma-Louise x

  4. Biswajit Bhattacharya

    This is just Amazing!
    Thank you so much, Emma.
    You are an Angel.

    • Emma-Louise Elsey

      Hi Biswajit, I am so glad you found this calming ritual helpful 🙂 Warmly, Emma-Louise

  5. mariana juhasz

    Emma! what a beautiful ritual and your sweet voice makes it even better!
    Thank you so much for this ritual! i’ll share it with my followers!

    • Emma-Louise Elsey

      Dear Mariana, what kind words! Thank-you for taking the time to comment, and I am so glad you like this one minute meditation and ritual 🙂 Love Emma-Louise

  6. Vibeke

    Thank you for sharing, it was short and peaceful. Merry Christmas to you. Vibeke x

    • Emma-Louise Elsey

      Dear Vibeke, so glad you found this short meditation peaceful! Perfect for a quick way to calm over the holidays. Merry Christmas to you too. Warmly, Emma-Louise


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