Begin by finding a sustainable position with your feet on the floor,
Whether that's standing,
Seated,
Or lying down.
Make any final adjustments here to ensure your body is as comfortable as possible.
And then bring your attention to your left foot,
Specifically the left heel.
Noticing what sensation might be here just at the surface of skin.
Maybe the contact of a sock or a shoe or the floor.
Sensing texture,
Temperature,
Pressure.
And then from the heel,
Trace along the inner edge of the foot to the big toe.
And noticing here the presence,
Maybe the absence of sensation.
And from the big toe,
Exploring the possibility of feeling into each of the other toes.
Eventually sensing the pinky toe.
From there,
Tracing along the outer edge of the foot,
Making your way back to the heel.
And sensing at the sole of the foot where the foot is making contact,
Where there might be some space.
And sensing the full length of the foot from the back of the heel to the tips of the toes.
The width of the foot from the inner edge to the outer edge.
And also sensing the depth from the top of the foot to the bottom.
Getting a sense here for the full presence of the left foot.
And noticing both the presence and absence of sensation.
And then from here,
Now shift your attention to your right foot,
Specifically the right heel.
And noticing at the surface of skin,
What information is being received.
And then from the heel,
Tracing along the inner edge of the foot to the big toe,
Sensing into this area.
And then possibly sensing into each of the other toes,
One at a time.
And from the pinky toe tracing along the outer edge of the foot,
Back to the heel.
Feeling at the sole of the foot where there's contact,
Where there's space.
Sensing the length of the foot,
The width,
And the depth.
Again,
Sensing the fullness of this foot.
And here,
Including the left foot,
Holding both of your feet in your awareness.
Sensing their presence,
Where they are in relationship to the floor,
To the rest of your body.
Sensing into the way that the floor is supporting your feet.
And how your feet are supporting the rest of your body.
Offering the invitation for this sense of support and grounding to be received by your whole body,
All the way down into the bones.
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