This is souls of the feet meditation.
This is a meditation that you can do anytime,
Anywhere.
It's an informal practice.
So for this meditation you need to come to standing and it's best to do without any shoes on so that you can really feel the floor beneath your feet.
So as you're standing here notice the feel of the floor.
Is it hard?
Is there any give to the floor?
Is it a little bit cushiony?
You might try stretching out your toes and maybe rocking a little bit from forward to back just a little bit noticing what that feels like as your weight shifts and then maybe rocking a little bit from side to side very slowly noticing the shift of your weight as you do this and now trying making small circles with your knees and as you do this noticing the feel of your feet on the floor noticing your weight against the floor maybe even noticing the texture of your socks maybe now circling your knees in the opposite direction again bringing your full attention to the movement of your body through space the soles of your feet on the floor noticing those physical sensations as they're happening now coming to stillness standing here being aware of your weight against the floor sensations of the bottom of your feet on the floor now very gently we're going to lift one leg one foot and put it in front of us taking the first step and as you take this first step very slowly noticing the movement of your leg through space noticing the touch of your heel on the floor then your instep the balls of your feet the rest of your foot your toes and now moving your other foot taking your next step again noticing the movement of your leg through space lifting it stepping forward putting the heel of the foot on the floor the rest of the foot noticing temperature noticing the shift of your weight and then again the next step and taking a few steps like this it's not about getting anywhere going anywhere it's just about noticing the movement of your feet the feel of your feet against the floor awareness of physical sensations of touch texture of pressure and after taking a few steps like this coming back to standing and just standing noticing weight of your body feel of your feet maybe having appreciation for your feet these feet that take you everywhere that do so much for you and we're so we spend so much of our time just unaware of what every what our feet do for us so this is souls of the feet meditation and informal practice this can be done again anytime anywhere could be done if you're standing online supermarket or if you start to feel anxious or nervous you can just notice the feel of your bottoms of your feet against the floor souls of the feet meditation
