Welcome.
My name is Christine Grace McMulcan and it is my honor to offer you a mindful self-compassion informal practice.
Soles of the feet.
Coming to a standing position.
Starting by noticing the sensations in the soles of your feet.
On the floor or the ground.
You might try gently rocking forward and backward on your feet.
And side to side.
Perhaps making little circles with your knees.
One way and then the other.
Feeling the changing sensations in the soles of your feet.
Feeling how the floor supports your whole body.
Taking your time.
And when you notice that your mind has wandered,
Feeling the soles of your feet.
Again.
Then beginning to walk slowly.
Noticing the changing sensations in the soles of your feet.
Noticing the sensation of lifting a foot.
Stepping forward.
And then placing the foot on the floor or ground.
And then doing the same thing with the other foot.
And then one foot after another.
As you walk,
Perhaps appreciating how small the surface area of your feet is.
And how your feet support your entire body.
If you wish,
Allowing a moment of gratitude for the hard work that your feet are doing.
Which we usually take for granted.
If you like,
Leaving an imprint of kindness or peace on the floor or ground.
With each step,
Whatever you wish to cultivate in your life.
Continue to walk slowly.
Feeling the soles of your feet.
One step after another.
You might wish to pause the recording.
To give yourself the time to walk.
For as long as feels best for you.
For as long as you wish to practice soles of the feet.
And when your practice has concluded,
Returning to standing again.
And expanding your awareness to your entire body.
Letting yourself feel whatever you're feeling.
And letting yourself be just as you are.
