Soles of the feet.
This practice is a mindful movement practice that can be very helpful when you are feeling overwhelmed due to difficult emotions or when you are experiencing a back draft.
You can also use this practice simply to connect with the present moment to practice your ability to be more mindful and more present.
You can do this exercise with or without shoes depending on how you feel and where you are doing the exercise.
Standing up,
Become aware of your body.
Notice that you are standing and not lying down or sitting.
Now bring your attention to the soles of your feet.
You can also notice the sensations in the soles of your feet on the floor.
To better explore the sensations in the soles of your feet,
Staying on the same spot,
Try gently rocking forward and backwards and side to side.
Notice the changing sensations as you change your weight.
You can also see the changes in your body.
If your mind wanders,
Which is normal because this is what minds do,
Just come back to the sensations happening in the soles of your feet.
Come back to neutral and begin to walk slowly,
Noticing the changing sensations in the soles of your feet now when you walk.
Lift a foot,
Step forward and then place the foot on the floor.
Pay attention to the differences happening when you do the same with the other foot.
And continue walking slowly and fully present.
As you walk,
Appreciate how small the surface area of each foot is and how your feet support the entire body.
Stay connected to this action of walking and start increasing the speed.
Notice the difference,
How the soles of your feet feel different.
As you walk a little bit faster,
Let's remember that mindfulness doesn't mean to be slow,
It means to be present,
To be aware,
Without judgments,
With curiosity,
Without attachments,
Allowing things to be and unfold as they are or as they need to be.
Now stop and feel the body.
Notice the soles of your feet and slowly start to walk backwards,
Noticing the sensations in your body and in the soles of your feet.
Stop and feel the soles of your feet again.
Now stand on tiptoes,
Notice how it feels and start to walk forward slowly.
Walk a little bit faster.
Stop and come to standing,
Notice how it feels.
Slowly start to walk forwards and while you walk,
Try to expand your awareness to the entire body.
Notice the interaction between the environment and the body as you walk.
Fully present,
Fully connected to this moment.
Now return to standing again and notice how it feels.
Allow yourself to feel whatever you are feeling and letting yourself be just as you are.
Thank you.
