This is what I do to ground.
Sit with feet flat on the floor.
Imagine your feet pushing further down into the floor
Imagine roots coming out of the bottom of your feet and plunging down into the earth. Picture in your mind the roots pushing through the carpet, through the concrete through the earth etc. feel the connection to the earth. Feel the energy of mother nature flow up through the roots right through your body and out your crown chakra, feel it flow back down and back out of your roots back into the ground.
Then go outside and in your bare feet walk around in the dirt for a few minutes.
For protection I do the white light. I imagine a bubble of white light growing bigger and bigger until it completely surrounds me or car or house etc. I also imagine that a white beam of light is flowing out of my finger and i draw a white light circle around someone or the house etc.