For souls of the feet meditation,
As you're standing,
Notice the feeling and the sensations on the soles of your feet.
Notice the contact of your feet with the floor and any sensations that you feel at those points of contact.
And now leaning forward just slightly,
Just a little bit.
Notice how that changes the sensations on the soles of your feet.
And now lean back a little bit,
Just a little bit.
And notice how that changes the sensations on the soles of your feet.
And now maybe leaning a little bit to one side,
To the left perhaps.
And as you do that,
Notice the feeling of your feet on the floor and what changes when you lean to the left.
And come back to center and lean very slightly to the right,
Noticing again what you're feeling on the soles of your feet.
Any changes in pressure.
Maybe different parts of your feet have more pressure than others when you're leaning to the right or to the left.
And then coming back to center.
Now maybe very slightly bending your knees,
Making very small circles with your knees in one direction.
And as you do this,
Notice the changing sensations on the bottoms of your feet.
What changes?
What shifts?
And now rotating your knees in the opposite direction and noticing what that feels like.
Keeping your mind focused on the sensations on the bottoms of your feet,
Remembering that if your mind wanders,
It's perfectly fine,
Just bring your attention back to the feeling on the bottoms of your feet.
Then coming back to center again.
And as you stand here,
Again noticing the feeling on the bottoms of your feet.
What's the sensation around your toes?
The tops of your feet underneath your toes,
Your instep,
And your heel.
What sensations are you feeling there in your heel?
And taking a breath.
Notice the soles of the feet meditation.
