After some heady insight stuff that was very detached / cerebral / destabilizing this has been a major focus for the last 6 months, and it's really helped with grounding, integrating, and deepening insight.

If you're doing something like breath of the nose or a very visual practice I'd start by broadening my meditation object. Get that awareness away from the head and into the entire body by watching the rising / falling of the belly, whole body breathing, etc.

Kenneth Folk's direct path videos are a nice intro to the general idea of broader body focus. Watch / listen to the series (~5 of them) as if it's a guided meditation. You can then turn this into a simplified practice to do throughout the day.

I also found Reggie Ray's stuff excellent at grounding, probably the best out there. Check out the first 3 guided meditations from his The Awakening Body book (or do his Audible program "Your Breathing Body"): 

• 10 Points practice is a good foundation and after getting up to speed with it you can focus on releasing your trouble spots, such as the diaphragm
• Earth descent is excellent and specifically for grounding
• Yin breathing is basically belly breathing shamatha

I've also worked with a Rolfer (bodyworker) / Qi Gong practitioner who's great at this. The main objective there is to fix your body alignment / posture by releasing tension in your muscles so they can relax downwards, and keeping awareness on your whole body as you move. (Alexander Technique and various other postural work should give a similar benefit.) She gave me an exercise to keep my awareness in the center of the earth below me throughout the day, which is basically the same as Earth Descent pointed to above. Very effective. I had done a bunch of 10 points and Direct Path practice before though.

For the most detailed stuff on energy work check out Taoism, e.g. "Sinking the Qi" -- basically another way to describe the practices I mention above. Another very useful thing to help with all this is stretching mindfully while keeping your awareness in the body. Check out Yin Yoga, or this Qi Gong stretching.

If you really want to go deep, then A Comprehensive Guide to Daoist Nei Gong by Damo Mitchell is perhaps the best stuff on energy work I've found. It's chock full of information and theory for energy practices, but also has quite a bit of Taoism theory to wade through. He also has very good online programs / community if that's your thing.

What I realised after doing the Reggie Ray stuff for a number of months, then the Rolfing / awareness work, then reading about Taoism, is that they all basically point to the same thing, which is grounding energy, letting your muscles hang off the spine naturally, releasing tension and knots from your fascia and making your whole body's energy system work more efficiently by building the energy upwards starting with the hara, rather than from the head downwards, as many meditation practices that aren't built on a physical / energetic foundation tend to do.

I have had almost identical imbalances as you mention and found Zhan Zhuang standing meditation to be an excellent practice for this (I feel like I mention this in every post I write at this point ). There is a short book titled The Way of Energy by Lam Kam Chuen and an instructional/documentary video floating around on YouTube by him as well, both good places to start. There's no need to make the practice that complicated, after about a year and a half I continue to just do the first two postures that are mentioned in the book and a brief warmup. I recommend doing the practice outside by a big tree if you can find somewhere quiet without too much wind, but indoors is great too. 

I've also been reading a lot of Alexander Lowen's work to get a better understanding of how and why these tensions form in childhood, which has also helped to contextualize what's going on in a pretty down-to-earth model. I feel like as my mind absorbs a better intellectual understanding of why things happened and what's going on, it feels more assured in letting go into the body more. Specifically referring to the titles Depression and the Body, Betrayal of the Body, Fear of Life and Narcissism. 

Not a therapy per se* perhaps but I know of nothing more grounding than being out in nature. Leave your phone at home and go find a forest. Even a park will do. =)


*=unless you want to call it shinrin-yoku

Very good advice from MrDust and Zachary. Definetively, Damo Mitchell's the best stuff available online. Yet, you need already some energy in the system for the exercises to work, as he states in his videos. While the development of the microcosmic orbit is very interesting, grounding is the solution to your blockage. You need to channel all that energy down to the legs and ground. And that's something you work in the macrocosmic orbit. Zhan Zhuang may help you to hollow the chest, but if you're new to this stuff you'll end up tensing shoulders, arms and back. Ironically, though coming from a taoist background, I recommend you Metta/Gratitude as a solution to unblock the solar plexus. 

I have had a big blockage there too before (nowadays it comes and goes and it's tiny) and the trick was to picture the outbreath as descending from the sides of the torso, plus doing some folding/unfolding of the pelvis (like opening/closing a book) done standing up, so as to locate the lower dantian. There are also a couple of exercises that I can show you, if you are interested PM me.