So we ll do a short grounding practice with a focus on the feet.
So for now just getting comfortable wherever you are and if you d like go ahead and gently close your eyes.
Taking a nice deep breath in through the nose and out through the mouth.
Breathing in through the nose and out through the mouth.
Letting the muscles in your face relax,
Letting your belly soften and letting go of any other tension you might notice in your body right now.
Noticing your chest as it rises and falls with your breath.
Rising and wakening and falling and letting go.
And now I d like to invite you to just gently shift your attention to both of your feet.
So making sure the feet are connected to the floor beneath you and having a sense of the floor supporting you and noticing any sensations,
Whatever you feel in your feet right now.
Maybe there s just a feeling of pressure against the floor or some temperature,
Heat or coolness,
Tightness if you re wearing shoes.
Maybe there s some tingling or numbness.
And just staying with the bare physical experience of sitting here and noticing your feet.
Quite literally getting grounded.
And when the mind drifts off and gets sucked into some thought or feeling,
Maybe thinking of what you have to do or something in the future or maybe the past,
That moment you realize you ve been distracted is a really beautiful moment.
It s a really beautiful moment because it s a chance to be mindful.
And so rather than being frustrated,
Just noticing,
Now this is how the mind is right now and really gently coming back to the feeling in your feet.
Shifting from the mental activity to arriving into the body,
Which is a really great way to calm the nervous system and in turn calm the mind.
And when you re ready,
You can just let go of your attention on the feet.
Take a nice deep breath in and out.
Noticing any shift,
Greater calm or spaciousness.
And knowing that you can take this into the rest of your day,
Whatever it is that you have to do.
