You might find yourself feeling ungrounded and unfocused when you wake up, so you end up spending most of each day trying to ground. This likely means that you go to bed feeling like you barely accomplished anything. You want to wake up feeling grounded, refreshed, and ready to knock each day out of the park, but you are unsure where to start.

In this practice, John guides you through a dynamic grounding meditation that you can do daily to ground into the earth, connect to the sky, activate your heart, and energize your entire body, so you can start each day feeling alert, alive, and available to spring into action.

If you want to make a shift from starting each day feeling ungrounded and unfocused to feeling grounded, present, and alive, do this 9-minute daily practice.

Begin in an upright seated position in which you can either feel your feet and/or sits bones firmly planted on the earth. Sit such that your chin is parallel to the ground, your spine is straight, your navel is pulled in, and your shoulders are relaxed open, as if someone is gently pulling each shoulder open and to the side. Press down through the side ribs and center of the heart. Root your sacrum and perineum into the earth. Soften your solar plexus. Then lift your heart up without losing your connection to the ground.

Close your eyes and bring your awareness inward. Place your tongue gently on the roof of your mouth and begin to breathe deeply through the back of your throat. This will stimulate both the frontal lobe of your brain and your heart. Bring your awareness to making your throat big and wide—so wide that you create more space in the back of your spine, you bring awareness and energy to the back of your head, and you open & activate the back of your heart. By opening your throat, you are opening the top of the center column that travels down to the perineum. Check your posture to make sure you didn't lose anything.

Next, place your awareness into the core of your heart. Feel, first, your physical heart, then your energetic heart, and maybe even your spiritual heart, which is infinite. Make your breath active and dynamic. Activate your heart and make your heart as wide as your ribs, filling your entire chest.

Then take this huge wide heart and press it down into your groin using the muscles of your side ribs and the muscles in the center of your body. This will make your entire groin area wider and more grounded. Then press your groin down into the earth.

Once you've locked that in, lift the top of your heart and feel how the top of your heart is very bright and clean like the sky. Begin to open the top of your heart up through the crown of your head. Let the top of your heart connect to the sky, without losing any of your grounding.

For the last minute of the practice, breathe simultaneously through the big, open crown of the upper heart and through the rooted, deep, grounded lower heart. Pull the sky energy down through the crown of your head and into your upper heart, and pull the earth energy through your groin and into your lower heart, so that the earth and sky meet in your heart. Then make your heart as wide as you can to hold both.

Open your hands and hold them in front of your chest. Pulse this activated heart energy into your fingertips. Then pulse this electric energy through your body, waking up your entire body and making it very alive, like you're a heart that could spring into action. Take a few more breaths to feel this activation in your body. Feel how you're more alive, more alert and more available.

Bring your hands down to your upper thighs. Maintain this alert, alive heart activation, and this connection to the earth and to the sky as you step into your day.

Disclaimer: Although anyone may find this practice to be useful, it is made available with the understanding that we are not engaged in presenting specific medical, psychological, emotional, sexual or spiritual advice. Nor is anything in this practice intended to be a diagnosis, prescription, recommendation or cure for any specific kind of medical, psychological, emotional, sexual or spiritual problem. Each individual has unique needs and this practice cannot take these individual differences into account. Each person should engage in a program of treatment, prevention, cure, or general health only in consultation with a licensed, qualified physician, therapist or other competent professional. Any person suffering from a sexually transmitted disease or any local illness of his or her sexual organs should consult a medical doctor and a qualified instructor of sexual yoga before practicing the sexual methods described in this practice.