phandi : rooting on the ground (tutorial 08)

  • Purpose : relaxing and rooting.
  • Duration : 20 to 45 min.
  • Materials : 2 white sheets of paper A4, favorite colours, block notes, music, hot tea.
  • Participants :any number, from 16 years old.

Rule :

  • Everyone takes an individual space. Prepare a mat on the floor, and nearby prepare 2 A4 sheets, and some colors (the favorite ones), some paper and a pen to take notes. Make the environment comfortable. Wear comfortable clothes.
  • Lie down on the mat. Breathe deeply with very soft and relaxing music.
  • Imagine that a brush runs over the shape of the body, linger on the points that are perceived with less conviction, trying to feel the weight of the body sinking into the mat.
  • At the end of the music, taking a personal time, sit down and take a piece of paper, on which to draw a circle in which to leave a trace of anxieties and fears. Once finished, set this sheet aside.
  • Take another sheet, draw a circle within which to draw what it is consider to be precious resources.
  • Write considerations on the sheet of notes.
  • Share with another person the sensation received.

Comments :

Taking a moment to center one’s weight and worth, to look more closely at what scares, and to recognize gifts to overcome difficult times, I find it is a practice to do at least once a week.

I think it works on calmness, and that it’s a form of meditation, to be experienced in relaxing solitude.

It’s a simple practice that works on rooting.

To go farther :

Prepare a moment of sharing with others with a hot tea to feel more comfortable and having more time to dedicate to the dialogue.


Meditation channels.

Autor : Petit Pas, Manuela