Please stand up if you can or else you can remain sitting.
But if you're standing,
Stand with your feet about shoulders width apart,
Arms at your side.
Notice the sensations in the soles of your feet as they touch the floor.
Really feel yourself grounded to the earth.
Notice the sensations that are there in the soles of your feet.
Perhaps heat or cold,
Moisture,
Dryness,
Tingling,
Throbbing perhaps.
To better feel the sensation in the soles of your feet,
You may try rocking your body gently from side to side slowly.
Noticing that as you move your upper body,
The sensations in the soles of your feet change.
You can rock from side to side or front to back.
Then come to standing.
Now I would invite you to take some slow steps,
Really noticing as you take each step how your weight shifts from foot to foot.
As you place each foot down,
Again,
The changing sensations in the soles of your feet as you take a little circle around the room.
Feeling how the earth supports your body.
Maybe even taking a moment of appreciation for the fact that your small little feet support your entire body.
You work hard for us.
Just continue to walk slowly,
Feeling the soles of your feet on the ground.
And now return to standing again,
Being still.
And expanding your awareness to your entire body,
Feeling the feel of sensations from head to toe.
Allowing yourself to feel whatever you're feeling.
Allowing yourself to be exactly as you are in this moment.
