We'll begin our practice by finding a comfortable seat where your feet are making contact with the floor that's beneath you.
And for this practice you can either close the eyes if it's comfortable,
Or you can just soften the gaze down to a few feet in front of you.
So your vision is soft and not focusing on any one object.
And once you settle into a comfortable seat,
I'll invite you to just begin to feel the sensation of your feet resting on the floor beneath you.
And we'll begin by noticing the sensations in the left foot.
So it might be helpful to shift the foot back and forth from the heel to the toes.
Just gently waking up the left foot,
Noticing any changes in sensations,
Noticing where the foot makes contact with the floor.
Just allowing your awareness to rest in that space where the foot is touching the floor,
And then bringing the left foot back into stillness.
Just noticing what the foot feels like now that it's resting again.
We'll begin to wake up the right foot.
We're just shifting the right foot back and forth from the heel to the toes.
Just becoming curious of the sensations that are in the bottom of the right foot.
It makes contact with the floor.
And bringing that foot to stillness as well.
Just noticing what it feels like to have your feet resting on the floor,
Ultimately connected to the earth below it.
And then beginning to notice where your body is making contact with the seat that you're in.
So you may notice the sensation of the back of your legs,
Your lower back,
Maybe your mid-back,
Making contact with the seat.
Maybe feeling into the weight of where the body is touching the seat.
And we spend so much of our effort day to day trying to keep our body upright.
And so we'll just take a moment to see if we can allow ourselves to feel held and supported by the seat that we're in.
Noticing if we're making any effort,
If there's any tension to try to keep the body upright.
Just allowing ourselves to melt into the support of the seat.
Just allowing ourselves to feel held for a few moments.
And beginning to feel gravity pulling our body closer to the earth.
Feeling a sense of belonging in the seat.
You might like to imagine that there's an invisible string coming out of the top of your head.
Gently pulling your spine,
Your neck,
Your head upright and towards the sky.
So your spine is in an upright and dignified position.
There's no need to stress or tense the body.
And taking a few moments just to rest in this space of feeling the sensation of your feet grounding on the floor.
Your body being held by the chair.
Your spine,
Your neck,
Your head reaching towards the sky.
Just resting for a moment in this space.
And just making sure that when you feel ready in your own time,
Just beginning to bring the gaze back to the room.
Maybe sharpening your focus.
You can make small movements with the hands or the feet.
Just waking up the body.
Seeing if you can allow this sense of groundedness,
This sense of connection to continue as you go about your day.
