If you can,
Come into a standing position or if you're feeling lower energy today,
You can sit in a chair with your back strong,
Soft front and your feet flat on the ground.
Have your feet hip width apart and bring your awareness to the soles of your feet.
Really feel yourself in contact and grounded on the earth below.
Notice any sensations in the soles of your feet,
Are they warm or cool?
What is the surface below like?
Your feet might be safely contained inside shoes or socks or they might have more freedom to spread out on the carpet,
Tiles or grass.
See if you can really bring your attention to the bottom of your feet.
Take a moment to gently rock your feet backwards and forwards,
Toe to heel,
Heel to toe.
Feeling into the sensation of the movement as different parts of your soles come into contact with the ground.
You might come up onto your toes and then gently lower and repeat this if it offers a nice stretch.
You can also distribute your weight side to side,
Moving pressure from the outside of your feet to the inside.
And just hold in gentle awareness,
Any changes in sensation,
Anything you notice.
There might be numbness,
Tingling,
You might feel a loosening,
Tightness,
Creaks.
Be with and stay curious to what you experience.
And if you notice your mind has wandered,
That's okay,
Just gently usher your kind awareness back to the soles of your feet.
And you might want to take a moment here for appreciation and gratitude,
Thanking your feet for all that they do.
It's easy to forget how remarkable this part of our body is,
How our feet move and carry us every day.
Below the soles of your feet is supportive ground.
Consider all the layers of surface below them that eventually reaches the earth,
Connecting you to nature,
The nature that we are all part of.
