This short practice is to support us in feeling grounded and at ease before we go to school.
So it's a time where it's very easy for worries or anxiety to kind of come up and be floating in us.
And this practice helps to bring us home to ourselves in this moment and feel a little bit more solid.
So you can begin by drawing your attention and we'll do this very deliberately all the way inside your body and all the way down to your toes.
So you want to sink through your torso,
So past your belly button,
Washing down over your hips,
Through your thighs,
Knees,
Calves,
Ankles,
Into your two feet.
And then heading to the very top of your feet to your toes and you can give them a little wiggle to see if you're really there,
Sensing what your toes are touching.
You might feel like wiggling very vigorously to really have some oomph in your wiggle or it might be a gentle wiggle,
Just that soothing,
Reminding you that in this moment everything's okay.
Just another moment to wiggle our toes.
Really feeling our presence fully in our toes,
In our right foot,
Left foot.
So you fully embody your two feet.
These are wise feasts that you can really trust.
They've walked you into so many different places in the years of your life.
They move more quickly when you're pressed for time.
These are good friends and they'll take good care of you today.
So any time during the day where we're feeling a little lost or hooked by our thinking,
Just allowing yourself to rest in your footprints as they take step after step.
Or if you're sitting at your desk,
Just allow your awareness to come down to the sole of your right foot and the sole of your left foot.
It's like having a little sanctuary in your body for your attention to rest.
And allowing your awareness to widen from your toes and feet to take in your legs all the way up to your hips and sensing from your seat,
Sensing your torso,
Sensing your breath as it comes and goes.
Your wise lungs know exactly what they're doing.
Sensing your heart beating for you in every moment of your life.
And you can trust your heart today.
This is a strong heart that will help to keep you safe in every moment of your life.
This is a wise heart.
We'll help you remember all of the strengths and resources that are inside you.
Help you to keep going through your day,
To know what the next right step is.
Really allow our gratitude to unfold our precious heart.
We're so grateful.
And allowing your awareness to widen again,
To fill your shoulder blades,
The top of your shoulders,
Soaking down your arms all the way to your two hands.
And these are kind hands.
Already today they've done many things to take good care of you.
These are like having two kind parents or guardians always with us.
They brush our teeth,
They clean us,
They dress us,
They prepare food and drink and feed us.
Just like our parents or carers did when we were a baby.
So we have these strong wise hands with us.
And we can trust that they will help to take good care of us,
To protect us.
Help us to respond appropriately as the day unfolds.
And then shifting our awareness again to come up to your neck,
Your precious face,
Your whole head.
Sensing your eyes,
Your nose,
Your ears,
Your lips and mouth.
Sensing your little cheeks.
And knowing that within our head there is an amazing complex brain that also needs us to take care of it.
Because if we don't mind it,
Our thoughts can become quite wild,
Quite deluded very quickly.
So we can make a commitment to mind our mind.
I'm going to do my best to take good care of my thinking today.
And when I sense thoughts of anxiety or anger,
I will find a way to pause and to take refuge so that I can take good care of my thoughts.
In that way I can be a very kind guide for me through this day.
May you be safe.
May you be happy.
May the day contain unexpected joys for you.
May you be open to the many wonders and happinesses that are in each moment.
May you trust yourself.
May you take good care of yourself through this day.
And at the end of the day,
May you have a moment to reflect and to notice all the things you did to care for yourself.
You're in very good hands.
Thank you and have a good day ahead.
