Welcome,
This is Ish and today I'll be guiding you through a guided meditation which will focus attention on to your feet.
So this is another anchor,
So oftentimes we think of focusing on our breath or hands.
This is another method that we can use.
So find a comfortable seat,
You can sit anywhere,
And have your feet planted onto the ground.
If you're in a place that you're able to do so,
You can remove your shoes and socks and this will ground your feet onto the floor allowing you to feel it better.
Take a moment and close your eyes.
Now start to guide your attention to your feet,
Feeling the small sensations.
And if you have a hard time accessing this part of your body,
You can just ask yourself in your mind,
How do I know that I have feet without looking at them.
You might notice that you can slowly feel some sensations such as coldness or a tingling sensation and this is your gateway point into this meditation.
So keep your feet,
Attention to your feet and remain focused.
And as you go deeper,
You'll notice that you can slowly start to feel your big toe.
Just pay attention to what that feels like.
And now guide your attention to your second toe,
Feeling the line of energy.
And it might be easier to just focus on one foot at a time.
So let's start with the right foot,
Feeling the right big toe and the right second toe at the same time.
And now bring your attention to your third toe and then focus on your big toe,
Your second toe and your third toe.
And then now bring your attention to your fourth toe,
Focusing first on your big toe,
Second toe,
Third toe and the fourth toe at the same time.
And now bring your attention to your pinky toe and then focus on all your toes on the right side.
And start to bring your attention now to your left feet,
Focusing on your big toe.
And now bring your attention to your second toe.
And then focus on your big toe and the second toe at the same time.
And now focus on your big toe,
The second toe and your third toe.
And bring your attention to the fourth toe.
And now feel the big toe,
Second toe,
Third toe and the fourth toe.
And now bring your attention to your pinky toe,
Feeling the big toe,
The second toe,
Third toe,
Fourth and the pinky.
And now start to feel your entire left foot.
And bring your attention to both your feet.
So you might notice that you strongly feel one foot more than the other.
That's totally fine.
And now as your foot is on the floor,
Try to see if you can feel the ground against your feet.
So you can feel the exact points where the surface of the floor is touching your feet.
And as you focus more deeply onto both your feet,
I notice that your sensation of your feet melts away and your foot and the ground become one.
Just take a couple more moments here,
Just feeling both the feet immerse into the ground.
This is a practice that can be done not just in your formal sitting meditations,
But it can be used anywhere in your work or school life.
And now start to bring some movement into your feet.
Start to wiggle your toes,
Making any ankle circles as needed.
And open your eyes if they're closed.
Bring your attention back to this present moment,
And bring this awareness that you feel now in your daily activities.
Thank you.
