This is a short meditation that you can use throughout your day.
It's called Fofbok.
Feet on floor,
Body on chair.
It's a great meditation for moving the awareness from the mental chatter and down into the sensations of the body,
Grounding you to the present moment.
So,
Bringing your awareness while you're seated to noticing the sensations of the soles of the feet on the floor,
Placing them flat if they're not already,
Noticing the connection with the soles of the feet and the floor beneath them,
Perhaps noticing the sensations of the foot against the sock and inside the shoe or boot,
Points of connection between the soles of the feet and the ground beneath them,
Touch,
Pressure.
See if you can closely focus your awareness here on the sensations of your feet as they meet the floor,
Moving the awareness away from the feet to notice the sensation of the body on the chair,
Where your body meets the seat,
Sitting bones against the seat and the back against the chair if it's resting there,
The points of wherever your skin meets the chair,
Points of touch,
Points of contact,
Noticing the pressure of your body as it sits into the chair.
And if the mind wanders away from this,
Just noticing that it's got distracted and gently,
Kindly bringing the attention back to the sensations of the feet on the floor and the body on the chair,
Resting the awareness on the body as it sits here,
Feet on floor,
Body on chair.
And as we draw the meditation to a close,
You can come to this sensation,
The feeling of your body sitting,
Feet on the floor,
To ground you,
To anchor you at any point during the day,
Perhaps when you feel stressed or overwhelmed,
Coming back to Fofbok.
