Hello,
Pashalindi here.
Here's a short mindfulness practice designed to help you direct your attention away from negative thoughts and feelings and back into your body,
Into the present moment.
We'll be working with sensations in the soles of the feet.
So first,
Finding a comfortable sitting or standing position.
Closing your eyes or simply gazing downwards with a soft focus.
And now,
Directing the spotlight of our attention down into the soles of the feet.
Looking into our feet.
Noticing how our weight is distributed.
Can you feel some pressure,
Some weight?
Is it more to the left or to the right of the foot?
More to the front or the back of the foot?
And now noticing all sensations arising here,
Pressure,
Warmth,
Coolness.
Perhaps some tingling,
Aches and pains.
Perhaps some numbness.
Do sensations stay the same or do they change?
We're not thinking about sensations,
We're actually feeling them.
And if we get distracted,
Caught up in thinking,
That's fine,
That's normal.
We notice and invite our attention to come back to sensations in the soles of the feet.
Let's continue to practice like this for a short while.
Go on,
Say.
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From time to time our mind will wander off,
And that's fine,
That's completely normal.
We notice,
And we bring our attention back into feeling sensations in the soles of the feet again and again.
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That's the practice.
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That moment that you realize you're caught up in thoughts,
That's the moment of mindfulness right there.
We leave the thoughts be,
And we bring our attention back to feeling sensations in the soles of the feet,
Just as we'd intended.
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Let's continue for a few more minutes in silence.
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And if you wish,
You can continue coming back to sensations in the soles of your feet at other times during your day.
Thanks for taking time to reconnect.
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