So finding yourself a comfortable standing position.
Let your feet be shoulder width apart and let your arms hang loosely by your side.
And remember you can gently hold the chair in front of you if it helps you balance.
So I invite you to take a deep breath in,
Filling the lungs.
And then as you breathe out gently and slowly allowing your eyes to gently close or to be downcast.
And we'll start with the ring of a gong.
To begin,
I invite you to just notice how it feels standing in this space you're in.
Noticing how your feet feel where they make contact with the floor.
Notice how you are supported by the ground beneath you.
Now I invite you to feel your feet from the inside out.
Letting your awareness be in the space within your feet.
Feeling the feet,
Not picturing the feet.
Just letting the feet be aware.
Noticing what it is that lets you know your feet are there.
Perhaps it's the sensation of the feet.
Perhaps it's the sensations of pulsing or tingling or numbness.
Whatever it might be,
Just feeling the sensations inside your feet,
Whatever they are,
Just as they are.
Now moving your attention from your feet to your ankles.
Letting your awareness inhabit the space of your ankles.
Sensing your ankles from the inside out.
Now moving your attention up and feeling the sensations or being aware of the absence of sensations in the lower legs.
Letting go of the thinking mind and letting your lower legs be the awareness.
Letting your mind be aware of the sensations in the lower legs.
And just letting your mind be aware of the sensations in your knee,
The awareness.
Now being the awareness inside your knees.
Letting your attention rest inside both knees equally,
Letting the mind be balanced there,
Aware equally in both knees.
Now bringing your awareness to the upper legs,
Feeling the sensations of your upper legs from the inside out.
Now sensing both the hip sockets at the same time,
Letting your mind rest in balance,
Aware of the hip sockets.
Now just noticing all of the sensations throughout your feet,
The lower legs,
The knees,
Upper legs and hips.
Just letting the body be aware,
Noticing this quality of steadiness and stability from within.
Noticing this quality of steadiness which you have access to by simply turning your attention to sensing the lower half of your body,
Feeling it with awareness from the inside out.
Noticing how your body feels standing in this space you're in.
Noticing how your feet feel where they make contact with the floor.
And noticing how you are supported by the ground beneath you.
And we'll finish this practice with the ring of a gong.
Allowing your eyes to open,
Gently bringing your attention back up into the environment around you.
And take a moment now to appreciate yourself for the dedication to your own well-being that you've just demonstrated.
Each time you practice you are changing your brain for the better.
And you're building your capacity to handle life more skillfully,
So well done.
May mindfulness positively impact you,
What you do and all of those around you.
Thank you for practicing with me,
I hope you will join me again.
