Coming to sitting on a chair,
Where your feet can comfortably make contact with the ground beneath you.
Directing your attention to your feet.
Sometimes it's useful to bring a little bit of movement to the area that we're wanting to attend to,
So that the sensations become a resting place.
So bringing a little bit of movement to your feet,
Maybe wriggling your toes or moving the soles of your feet against the floor.
And now just letting the movement go and really dropping into your feet.
Just becoming aware of the feeling of contact.
Sensing the feet meeting the ground beneath them.
And just noticing this connection in the here and now.
Awareness of your feet.
Bringing attention now to your seat.
And again,
Maybe just moving around a little forward and backwards,
Left and right.
And now coming to center.
Letting go of movement.
And just allowing your attention to rest here.
Just sensing how you held,
How your body is received by the chair that you're sitting on.
Just breathing into and from your seat.
Awareness of connectedness to this moment,
Through sensing your seat.
And now gently rubbing your hands together,
Moving your thumbs across your fingertips.
And then letting your hands rest on your legs or in your lap.
And just noticing the aliveness.
Resting in your hands.
Connecting into this moment through the felt sense of your hands.
So the simple grounding practice of feet,
Seat and hands can be done at any time,
Very briefly,
Just to help invite and locate your whole body into this present moment.
