Calming the mind.
Session 1.
Sitting in a firm chair with a straight back,
With your feet on the floor,
Feeling your sitting bones in the chair.
Sitting with your back slightly away from the back of the chair,
With your spine upright but not stiff,
Your head sitting comfortably on the top of your spine,
With your chin tilting down towards your chest,
Allowing you to gaze gently in front of you,
Or closing your eyes,
If that's comfortable for you.
In this first session we're just going to bring our attention all the way down our body to our feet.
Just noticing how your feet feel on the floor,
Maybe in your shoes or socks,
Or maybe even barefoot,
Just noticing how your feet feel,
Noticing your toes,
Your big toes,
Little toes,
On the toes in between,
Just notice what sensations you may have in your toes,
Perhaps tingling,
Numbness,
Or maybe nothing at all,
And that's okay,
Just registering a blank,
And then taking your attention now to the top of your feet.
Are there any sensations here?
Any bracing feeling or aching?
Now round to the sides of your feet,
The back,
The heel,
The pressure of the heel on the floor,
The soles of your feet,
How are they feeling right now?
Noticing the instep of your feet,
What sensations are present here?
Just spending a few moments now,
Really focusing on your feet,
And if the mind wanders off,
Don't worry,
Just bring your attention back to your feet.
And now bringing your attention back to your body sitting in the chair,
Back into the room,
As this first meditation on the feet comes to a close.
