Sometimes it can be hard to find the time to sit down and do a longer mindfulness meditation practice.
So here's something that you can do at any time during your day,
Just for a few moments.
It's especially helpful if you're feeling stressed and ungrounded.
It's a little practice called FOFBOC,
Which stands for Feet on Floor,
Body on Chair.
It's great for moving the focus out of your head and thoughts and into sensations of the body.
So in a seated position,
Take in a moment to just feel the sensations of the soles of your feet against the floor.
Really noticing the connection with the soles of your feet and the floor and the sensation of your foot against your shoe or sock.
Noticing those points of connection.
Noticing the sensations of touch.
Being aware of the sensation of pressure between the soles of the feet and the ground beneath.
And next notice the sensation of your body against the chair.
Perhaps noticing the connection of your sitting bones and the seat of the chair and your back against the back of the chair.
Being aware of those points where your skin meets the chair.
And again noticing those points of touch.
Noticing the sensation where there's contact.
Being aware of the sensation of pressure between the body and the chair.
And you might even notice the temperature where there is connection.
And when your mind wanders away from the sensations of your feet on the floor and your body on the chair,
Simply notice that.
That's what minds do.
Minds are made to think.
We just want to notice where the mind's wandered to and be pleased that we've noticed it's wandered.
That is a moment of mindfulness.
Once you've noticed that the mind's wandered,
With as much gentleness and kindness as possible,
Bring your attention back to those sensations of the feet on the floor and the body on the chair.
Fof Boc
