Hello,
This practice is called Souls of the Feet.
Let's start by standing up if you're able to.
If there is any discomfort in the body,
You can also do this practice sitting down with your feet on the ground.
Or you can focus your awareness and sensations of your hands as you apply gentle pressure to your thighs,
Your knees,
The wheels of a wheelchair or to the ground.
Let's begin by bringing awareness to the sensation of touch.
Bringing awareness to the sense of touch through the soles of your feet to the ground.
Using a beginner's mind with curiosity.
Noticing the contact with the feet to the surface beneath them and any sensation you feel in those points of contact.
And now leaning forward ever so slightly.
Noticing the sensations as you lean forward in your feet.
And now leaning back a little.
Noticing how that also changes the sensations on the soles of your feet.
To better feel sensation in the soles of your feet.
Try gently rocking forward and backwards on your feet.
Gently forwards and backwards.
Bringing kind awareness to the soles of your feet.
And now rocking gently side to side.
Next making little circles with your knees.
Bringing kind awareness as you make circles with your knees.
Noticing points of contact on the soles of your feet to the ground.
Noticing how the ground supports your body,
Supports your entire body.
When you notice that your mind has wandered,
Please know that it's absolutely okay.
All of our minds wander from time to time.
When your mind has wandered,
Just gently bringing the awareness back to your feet.
And now beginning to start to walk.
Noticing the sensation of lifting one foot,
Stepping forward,
And then placing the foot on the floor.
One foot at a time.
Mindfully moving forwards or backwards.
Being gentle awareness.
As you walk,
Perhaps even appreciating how small the surface area of your foot is.
Yet your feet support your entire body.
If you wish,
Allowing a moment of gratitude for the hard work that your feet are doing each and every day.
Bringing gratitude to the soles of our feet.
If you like,
Leaving an imprint of kindness or peace on the floor with each step.
Whatever you wish to cultivate in your life,
Notice if you can leave an imprint of that cultivation with each step.
Continuing to walk slowly with kind awareness.
Feeling the soles of your feet one step after another.
Feeling something good one step after another.
You can continue doing this for several more minutes.
And then whenever you're done,
Returning to a standing position again.
Expanding your awareness to your entire body.
Letting yourself feel whatever you may be feeling in this moment.
Letting yourself be just as you are,
Just like this.
