How to Return to the Body When You Feel Disconnected from Reality?
Depersonalization and derealization—together known as DDD—manifest as a persistent feeling of being out of the body, disconnected from the physical environment, or watching oneself from outside. If you are currently undergoing a spiritual awakening or Kundalini awakening and facing such symptoms, understand this: you are not hallucinating, and this is not a body-mind malfunction. What you are experiencing is an energetic shift.
This shift is not imaginary. It is real. It is spiritual. It happens when your inner energy begins to withdraw from the body and mind and turn inward. In the external world, such a state is clinically diagnosed as depersonalization-derealization disorder. But in truth, it is part of the inward journey of your energy field during your awakening.
So if you feel like you are watching your body from above, if you are unable to integrate with your physical body or feel anything in your surroundings—understand that this disconnection is energetic. Medical science may treat it as a mental disorder, but healing must happen on the energetic level.
What Does Depersonalization Feel Like?
When depersonalization takes over, it feels as if your consciousness is outside your body. You see yourself functioning from an aerial view, as though you’re watching life from a distance—somewhere up in your auric field. You may even feel dead or unreal, as though you’re no longer in the physical dimension.
Similarly, derealization removes your connection with your immediate environment. You may be sitting on the floor but unable to feel the floor. You may touch a wall but feel nothing. Your awareness of space is lost. The air, the sensations, the atmosphere around you—none of it feels real. This dulls your brain’s ability to perform cognitive and creative functions. It is as if the brain no longer believes it is in a body.
Reclaiming the Body: Techniques for Energetic Grounding
Do not delay. Take immediate action. Apply these techniques to anchor yourself back into your body. These methods have helped many of my students worldwide and have worked for me through 25+ years of Kundalini awakening.
Technique 1: Breath-Hold Anchoring
Purpose: To activate physical and energetic presence in the body.
Instructions:
- Sit on the floor in a comfortable square pose (sukhasana or any cross-legged posture).
- Close your eyes to internalize your awareness.
- Inhale slowly and deeply through your nose.
- Exhale completely through your nose.
- Hold the breath out after exhalation.
- While holding the breath, become fully aware of your body and the space you occupy.
- When you can no longer hold, release gently and take a few normal breaths.
Repeat this cycle 10 times in one sitting, or continue for 3–5 minutes.
This practice will quickly improve your concentration and reduce brain fog. You will begin to feel your body more clearly as your brain re-registers your physical existence.
Technique 2: Sensory Grounding through Objects
Purpose: To stimulate sensory awareness and reconnect with Earth elements.
Instructions:
- Drink water mindfully. Hold the cup or glass and feel its weight, texture, and temperature.
- Touch and feel raw fruits, vegetables, and spices:
- Hold a potato or onion and notice the texture.
- Grip a piece of ginger or lemon and feel the pressure against your skin.
- Smell a flower, such as a rose or dahlia, and become immersed in its fragrance.
Use all five senses. Feel the texture. Observe the colors. Smell the aroma. Activate your taste, your vision, your hearing by fully engaging with your environment.
You can use your kitchen as a grounding zone—feel your surroundings and connect to the earth through touch and presence. This sensory immersion is powerful. You will begin to feel more alive, grounded, and present.
Technique 3: Full-Body Grounding with Physical Movement
Purpose: To awaken the body’s spatial intelligence through activity.
Instructions:
- Begin wiping the floor using a cloth or your hands.
- Spread your body across space while cleaning—use your limbs fully.
- Focus entirely on the movement of wiping.
- Extend your legs and arms, moving rhythmically and attentively.
Do not rush. Let the body feel the stretch, the contact with the floor, and the sense of direction. This activity brings immediate environmental awareness. It reconnects your awareness with your body and surroundings and instills a sense of being here now.
Final Words
These practices may seem simple—but they carry great power. When done consistently, they help you return to the body, reconnect to the Earth, and experience a real shift in your awareness.
If you rely only on medical science, you may find little to no results. But if you take action energetically—if you apply these grounding techniques—you will experience a breakthrough. You will no longer be lost in the world. You will no longer feel misunderstood. You will begin to live again.
If you need personal guidance on this journey, I invite you to join the Phoenix Project, where I work deeply with students to help them fully embody their spirit and energy in the physical form.
Come back to your body. Come back to life. It begins now.
