Welcome.
Find a comfortable seat.
Take a moment to get centered here.
This will be a meditation.
Focusing on the feet as an inner body awareness scan.
So if you're wearing shoes in this present moment,
Might be nice to take them off just so you can feel grounded in this present moment.
Now with your feet firmly planted onto the ground,
Take a moment and close your eyes.
Start to bring awareness to your feet.
Deep breath.
The hands and the feet are the easiest access points to inner body scans.
So if you're currently finding yourself struggling to feel the sensations in your feet,
Just ask yourself,
How do I know that I have feet without looking at them?
At this point,
You might feel warm sensation,
Tingling sensation in your feet.
Just start to notice that.
And then notice you can feel one foot more than the other.
Just notice without any judgment.
And then going a little bit more deeper,
Bring your awareness to your left foot.
Keeping the heel planted against the ground or against your socks if you're wearing shoes.
And slowly bring your awareness to your left heel,
Your left arch.
Then to the balls of your feet and the left foot.
Now bring your attention to the toes.
Then the left toe.
Then second toe.
Third toe.
Fourth toe.
And your pinky toe.
And then at this time,
Feel all your toes at once.
And your entire left foot at once.
Now bring your attention over to your right foot.
Focus on feeling the heel planted onto the mat floor.
And then feeling the right heel,
The right arch.
Touch your� and the balls of the feet.
And bring your attention to the toes feeling the right big toe and your second toe and your third toe and your third toe and bring your attention to the fourth toe and now the pinky toe and feel all the toes and the right foot all at once just noticing which toe you might feel more than the other and then bring your attention to the entire foot entire right foot and now bring your attention to both feet feeling the ridge and the left foot and the right foot all at once and now bring your attention to the other toe and now bring your attention to the other toe and as you're noticing here,
Just observe whether you feel one foot more than the other as you did before and just notice what has changed in the last few minutes of pure awareness and stay in this observing in just a few more minutes observing the rise and fall of subtle sensations such as tingling sensations,
Warmth just observe and come and go and just notice what has changed in the last few minutes of pure awareness and just notice what has changed in the last few minutes of pure awareness and just notice what has changed in the last few minutes of pure awareness and just notice what has changed in the last few minutes of pure awareness and just notice what has changed in the last few minutes of pure awareness and just notice what has changed in the last few minutes of pure awareness and just notice what has changed in the last few minutes of pure awareness and just notice what has changed in the last few minutes of pure awareness and just notice what has changed in the last few minutes of pure awareness and just notice what has changed in the last few minutes of pure awareness And a little over a minute,
You'll hear a bell that will signify the end of this practice.
However,
Once this practice is over,
Feel free to bring your awareness back to your feet throughout the day.
Just bring that extra touch of mindfulness as you go about your day.
Go to thatawareness.
Thank you.
Thank you.
