Grounding Meditation Focused On Soles Of The Feet

This is a simple and effective mindfulness practice to use when you want to feel more grounded, settled, and connected to yourself. It's an anchoring practice using a single mental object - the feet.
Standing brings our bodies and minds into alertness. In this way, standing meditation is one of the quickest ways to bring ourselves into the present moment.

Transcript

This practice is a meditation practice focusing on the soles of your feet. This might be helpful in a time where you're needing to feel a little bit more grounded and settled. We could do this practice seated or standing. Coming to a position where you feel comfortable and supported and take a moment and check in. Noticing the qualities of the mind with this open non-judgmental awareness. This is how it is in this moment. The mind could be busy or still or somewhere in between. Taking a moment and checking in with your breath. Noticing if the breath is smooth, Choppy, Deep or shallow. Noticing the breath and then allow the awareness to travel down towards the soles of the feet. Noticing where the soles of the feet are making contact with the surface beneath you. From here you might start to just wiggle the toes and allow the toes to rest. Pressing into the balls of your feet, Lifting up the heels and then allowing the heels to come back down towards the earth. Feeling the soles of your feet pressing into the surface beneath you. From here if it's accessible for you, Lifting just the big toes. Keeping the remaining toes pressing down towards the ground and then allow the big toes to rest. Then lift all of the other eight toes, Pressing the big toes down towards the surface beneath you. Then allowing all the toes to relax. Press the feet down towards the surface beneath you, Feeling grounded and rooted. We'll inhale, Come up onto the balls of your feet, Lifting the heels, Feeling the calves engage and then exhale bring the heels down towards the earth and pause there. Inhaling, Lifting just the big toes. Exhale, Allow the big toes to relax. Inhale, Lifting all the other eight toes, Pressing the big toes down towards the earth, Allowing the eight toes to relax. Feeling the soles of the feet grounded and supported by the surface beneath you. Inhaling, Lifting the heels coming on to the balls of the feet. Exhaling, Lowering the heels down. Inhale, Lifting just the big toes and then exhale, Lower the big toe down. Inhale, Lifting all of the eight other toes and then exhale, Allow the toes to relax. Feel the feet on the ground supported by the earth beneath you. Coming back to the sensations of your breath, Just noticing your breath. I'm taking a moment to check in with your mind, Noticing the imprints of this practice. So as you move throughout your day and if you're finding that there's times, Moments where you would like to feel more grounded and rooted, Just bringing your attention back down towards the soles of your feet, Bringing a little movement into the toes, The heels and then relaxing. This practice could be done while you're waiting in a line, While you're standing in front of a challenging situation. Anytime where you need to bring a little bit more groundedness, Centeredness and ease into your day.

Reviews

Thank you. This is a calming practice and your voice is comforting.