Welcome to the introductory meditation used in communicating mindfully.
It's called Souls of Your Feet Meditation because that's the part of the body that it focuses on.
We chose this meditation for two basic reasons.
It's simple and short and it focuses on what for most people is an emotionally neutral part of the body.
So let's begin.
You can be sitting in a chair or perhaps even a couch,
Someplace where you can have your feet flat on the floor.
And once you've chosen your position,
Sitting comfortably and leaning forward very slightly.
And closing your eyes,
If you'd like to have your eyes closed for this meditation.
If you'd rather have your eyes open,
Then looking forward at about a 45 degree angle in front of you and letting your eyes go soft so you're not focusing on anything in particular.
Breathing naturally and shifting all of your attention to the souls of your feet.
Noticing any physical sensations that are present in that part of the body.
Moving your toes,
Feeling the sensations change.
Maybe grabbing the floor with your toes and noticing how that changes sensations that you're feeling.
Allowing yourself to notice any sensations that are present.
Tingling,
Maybe moisture.
Remembering there's nothing you should be feeling but allowing yourself to be fully present to the sensations in the souls of your feet.
Maybe noticing your shoes covering your feet.
The sensations that result from that.
Noticing the texture of your socks or stockings.
Maybe feeling the pressure of the soul of your shoe.
And exploring the curve of your arch.
Noticing any sensations in that part of your body.
Temperature,
Tingling,
Any sensations that are present.
Allowing them to change,
Allowing them to come and go.
Being okay with the possibility of not feeling any sensations at all.
Exploring the heels of your feet against the backs of your shoes.
Continuing to breathe naturally,
Keeping the focus on the soles of your feet.
Noticing sensations.
From time to time you might notice your mind wander and that's okay.
Accepting that without judging yourself when it happens.
And then gently bringing awareness back to the soles of your feet.
Gradually expanding your awareness to allow yourself to hear any sounds that penetrate your awareness.
Hearing them at the level of sensation.
Not having to pursue them,
Explain them,
Describe them.
And when sounds are no longer pulling your attention,
Bringing your attention back to the soles of your feet.
And when you're ready at your own pace,
Going ahead and ending the meditation.
Opening your eyes if they were closed.
And becoming aware of what you see around you.
Stretching if you need to stretch.
