Welcome.
As you settle in,
Let's begin by finding our breath.
Allow the breath to be exactly as it is.
Notice the quality of the mind.
Are there lots of thoughts possibly moving very quickly?
Maybe it's really hard to slow down right now.
Let's not judge it.
Simply take note of what you might be noticing with the quality of the thoughts in your mind.
Next,
Let's tune in to the physical body.
Doing a quick body scan,
Starting with the top of your head and scanning all the way down your body.
As you scan down the body,
We're looking for places of tension,
Tightness,
Activation.
You'll know when you find it.
Let's all meet together with all of the awareness in the feet.
Please find your feet.
I'll invite you to start with the ankles.
Feel into your ankles,
The tops of the feet,
The soles of the feet.
Please rock your feet back and forth on the ground and feel the contact of the earth on the sole of the foot.
If your feet are crisscross and cannot reach the ground,
You're welcome to use your hands or press them into whatever surface is available.
As that feels complete,
Let's center the awareness on the left foot.
Please feel into your left big toe.
Second toe.
Third toe.
Fourth toe.
Fifth toe.
Please feel into the entire left foot.
Moving to the right foot,
Please feel the right big toe.
Second toe.
Third toe.
Fourth toe.
Please feel your entire right foot.
Expand the awareness to feel both feet.
Notice the temperature of the feet.
Are they warm?
Are they cool?
Notice any textures that might be touching your feet.
Socks,
The floor,
Maybe a blanket.
While continuing to hold the feeling inside of the feet,
Let's cultivate a sense of gratitude.
The work of the feet,
The way they keep us grounded while also allowing us to explore,
Move forward in our life.
Finding gratitude for how they carry our weight all day long.
Allow that gratitude to begin to expand.
Feel it coming up the legs,
Up through the torso,
All the way through you.
Finding gratitude for this moment.
Gratitude for the opportunity you created to take a break,
Slow down,
And tune in.
Let's take two deep cleansing breaths before we close the practice.
Full inhale through the nose.
And then exhale through the mouth.
One more full breath in.
And long,
Complete exhale out.
Please remember this practice is available to you at any time.
A quick check in with the feet can be super grounding.
Can help to slow the mind and provide a lot of assistance to a spiral of anxiety.
Thank you for sharing your time with me.
Be well.
