She doesn't stay with us until she leaves the falseemotional case and So,
This practice today as I said is a stability practice or at least that's the intention or the aim before it.
I'd still suggest you have that kind of mindful openness to whatever your experience of the practice is.
Just start by getting quite present in your physical body.
So feel the weight of your body in the chair that you're sitting on or if you're at home lying down where you're lying.
What I want you to actually do is lean either forward or back,
Whichever you're inclined towards and actually physically push your feet into the floor,
Like spread and push your feet into the floor for a moment.
Just really feel that kind of tension of the weight of your feet in the floor.
Then relax off whatever,
Whether you were leaning forward or back.
But still in that more soft and sort of open way now,
Feel the physical weight of your feet in the floor and the feeling of your feet in your shoes.
So this is your foundation point,
Your connection to the earth below you.
And again,
One more time,
Just circle back to feeling your physical weight of your feet in the floor.
If there are any other contact points with sort of the chair and by reference the earth below you,
Just notice those,
Your arms,
Your back,
Any parts of your body that connect you via another object to the earth below you.
Now you may want to insert some kind of visual imagery here,
Optional,
But if there's something that you feel like adds to that sense of stability for you in a personal way,
You might add that here.
So one example I'll often use when I do this practice is imagining some kind of tree roots going down from your feet into the earth.
But there might be some other unrelated imagery that you find personally quite stabilizing.
Maybe it's a sort of place at home.
Sunshine is one that I would often find quite sort of energizing and comforting and stabilizing.
If there's nothing that jumps to mind for you personally,
Just kind of stay back with this feeling your feet on the floor,
The actual,
You know,
Tangible physical weight of your connection with earth.
And then come up and notice what else is going on in your physical,
Emotional body right now.
So are there any kind of pressing feelings or emotions in the body,
Physical sensations,
Sort of emotional sensations that stand out to you right now?
Are there any pressing thoughts nattering at you?
Bring your awareness to these.
Give them a bit of acknowledgement,
A bit of space,
A bit of airplay.
Don't try and push or force them away.
Just be aware of them.
You know,
What are my stronger feelings,
Stronger thoughts right now?
And then just drop back down to an awareness again of your connection with the earth below you,
Feeling the natural weight of your feet on the floor.
That stabilizing weight.
And this time if you are comfortable with your breath,
Just add an element of the breath to this.
So just imagine on an inhale,
You kind of breathe right the way down into your feet.
And on the exhale,
The breath starts from the feet and softly moves up and out.
So it's like you're using your breath to sort of add another dimension to this really earthy stabilizing you're doing.
So an inhale comes down,
Down to the belly and imagining it all the way sort of down into the feet.
And an exhale starts from right down and moves up and out.
As we are doing mindfulness,
Do try to still work within the sort of comfortable limit of your breathing.
So don't push or force the breath.
Just having that sense of the breath going in right down deep,
Adding to that stability and then moving up and out.
If the breathing dimension of this doesn't work for you,
Just stay with the feeling the feet on the floor.
It's enough.
And then just flow back to an awareness of what else is going on for you right now.
Any pressing emotions,
Body sensations or thoughts that are really wanting to be heard.
And if they are,
Give them a bit of attention.
Bring your awareness there for a short time and just notice what it is you're feeling or thinking.
Tune in.
Check in.
And then to wrap up the practice,
Just come back one more time to the feet on the earth.
Plus or minus the breathing.
So adding that breathing dimension if you enjoyed that.
Leave it out if you didn't.
Add in a visual imagery if you really enjoyed that.
Leave it out if you prefer to just feel the physicality of the feet on the floor.
And if you're at home,
You might choose to stay back with this practice a little longer.
When you are ready in your time and with the sound of the gong,
Just slowly bring yourself back into the room and the physical space you're in.
You might help yourself do that with a few deeper breaths.
You might like to bring a bit of movement back to the hands and the feet.
Just in your own way bring yourself slowly back.
Thank you.
