Root to Rise

Building an Unshakeable Foundation for the Year Ahead

As we step into the fresh energy of a new year, the collective impulse is often to speed up. We set ambitious resolutions, we launch new projects, and we look upward toward the "fruit" we want to harvest. But in nature, a tree never grows fruit before it has grown deep, sturdy roots. If the roots are shallow, the first strong wind will topple the tree. The same is true for us. To experience the expansion, joy, and transformation we desire this year, we must first do the work of grounding. We must learn to feel held. We must remember that we are safe.

The Root Chakra:

In the yogic anatomy, our foundation is the Muladhara, or Root Chakra. Located at the base of the spine, this energy center governs our sense of survival, security, and physical vitality. It’s colour is Red. When the Root Chakra is balanced, we feel stable, secure, confident, and present. We trust that we have the resources to handle whatever life brings. We are energetic, humble, at our optimal weight, and have proper elimination. But when it is weak, often caused by stress, trauma, or the chaotic pace unstable, insecure, have low self-esteem. Either under weight or overweight and possibly suffering from constipation.

Building a strong foundation is not just physical; it is an integration of Mind, Body, and Soul.

Here is how you can use the ancient technologies of Kundalini Yoga, Ayurveda, and Sound to anchor yourself this month.

Kundalini Yoga:

In Kundalini Yoga, we understand that the physical body is the temple that houses the soul. To hold high-voltage energy (bliss, creativity, intuition), the nervous system and the physical structure must be strong.

The Practice:

Crow Squats, this movement works directly on the elimination channels (Apana energy) and the legs, pulling energy down from the head into the earth. Froggies as well as Body Drops too help with the grounding energies. Suggested Kriyas: Kriya for Elimination, Kriya for Healthy Bowel System, Apana Kriya, Kriya for the Instinctive Self, Foundation for Infinity.

The Breath:

Long Deep Breathing. Anxiety lives in the shallow, upper-chest breath. Safety lives in the belly. By slowing your breath to less than 8 times per minute, you signal to your Vagus Nerve that you are safe. Left Nostril Breathing is best for anxiety, racing thoughts, and insomnia. In Kundalini Yoga, the left nostril is associated with the Ida Nadi, the Moon energy. It is cooling, receptive, heavy, and calming. It is the direct brake pedal for a "Solar" (overactive/fight-or-flight) state. The Box Breathe is best for creating structure, safety, and helps panic attacks.The Root Chakra is about structure and stability. This breath creates a "box" for the mind to rest on. The equal ratios signal to the brain that there is no immediate threat. 4-Part Segmented Breath (4 Strokes In, 1 Out) is best for depression, lethargy, and building a "floor" for your energy. Segmented breathing breaks the breath into distinct "sniffs." This requires mental focus and rhythmic precision, which pulls the mind out of the ether and into the body.

Mantra:

The Vibration of Self-Trust. Grounding isn't just about the body; it's about the mind. A scattered mind creates a scattered reality. The Mantra ‘Sat Nam’,  Sat means Truth. Nam means Identity. When we chant Sat Nam, we are vibrating the truth of who we are. Grounding is ultimately an act of building Self-Trust. When you show up for yourself, when you speak your truth, and when you honor your word, you solidify your root. You become a person who can be trusted, by others, and most importantly, by yourself.  The Mantra ‘Ek Ong Kar, Sat Nam, Karta Purkh, Nirbhao, Nirvair, Akal Moorat, Ajuni Saibhang, Gur Prasad, Jap! Aad Such, Jugaad Such, Hai Bhee Such, Nanak Hosee Bhee Such.' Mul means Root. This mantra contains the core vibration of the entire universe. It is said to remove the "bad luck" or deep-seated insecurity stored in the Root Chakra. It resets your spiritual coordinate system so you feel you have a right to be here. The Mantra ‘Aad Guray Nameh, Jugaad Guray Nameh, Sat Guray Nameh, Siri Guru Devay Nameh’. Anxiety often stems from feeling unsafe. This mantra creates an electromagnetic field (aura) of protection around you. When you feel protected, your Root Chakra relaxes, and your nervous system down-regulates from "fight or flight" to "stay and play."

Ayurveda:

Ayurveda teaches us that like increases like, and opposites balance. To ground ourselves, we need to pacify Vata Dosha (the air and ether elements) which is cold, light, and mobile. We do this by introducing warmth, heaviness, and oiliness.

For those in the Northern Hemisphere (Winter): It is cold and dry. You need deep internal heat. Eat root vegetables (beets, carrots, sweet potatoes) roasted with ghee. Warm soups and stews. Use warming spices like ginger, black pepper, and turmeric to keep your Agni (digestive fire) strong. Perform Abhyanga (self-massage) with warm Sesame Oil before your shower to create a protective shield for your nervous system. For those in the Southern Hemisphere (Summer): It is hot, but the heat can make us agitated and ungrounded. You need cooling stability. Eat sweet, grounding foods like sweet potatoes, pumpkins, and avocados. Enjoy them at room temperature rather than piping hot. Walk barefoot on the grass (Earthing). The earth draws out excess electromagnetic radiation and heat. Massage your feet with Coconut Oil or Sunflower Oil before bed to pull energy down and ensure deep sleep.

Sound Healing:

Sound affects us on a cellular level. High-pitched sounds can be stimulating, but to ground, we need low frequencies and rhythm.

Think of the heartbeat of the mother while the baby is in the womb. That rhythmic thud is the first sound of safety we ever know. Listening to drumming, the deep rumble of a large Gong, or chanting the seed sound "Lam" (the sound of the Root Chakra) entrains our brainwaves to a slower, more stable rhythm. It reminds the cells that they are held. Also, chanting LAM connects you to your root chakra and is very grounding.

The Secret Ingredient:

Finally, a foundation is not built in a day. It is built through Discipline (Sadhana). In Kundalini Yoga, we say that discipline is not a restriction; it is self-love. When you commit to a daily practice, even just 3 minutes of breathing, you are telling your subconscious mind: "I matter. I am worth the effort." This consistency creates a psychological floor beneath you. No matter what happens in the world outside, you know you have your practice. That is true security.

“Maybe you are searching among the branches for what only appears at the roots."  - Rumi

We spend so much time trying to fix the "fruit" of our lives (our money, our relationships, our status), but we ignore the roots (our nervous system, our safety, our gut). This month, let’s not rush into the new year without building a strong foundation, anchoring ourselves for the year ahead.

Let’s Root to Rise, together.