A Simple Practice - Draw Your Feet

This technique invites you to trace the outline of your foot with your mind, drawing your awareness away from the chatter of your mind and down to the tips of your toes. When you're feeling numb and overwhelmed (Unhealthy Parasympathetic), this simple focus can help gently shift your nervous system into a more present and regulated state.

If you enjoyed this technique, you might also find these helpful:
A Simple Practice - Hand Breathing
A Simple Practice - Find Your Toes

Everyday Mindfulness - Less Stress, More You.

Transcript

When I've had a really overwhelming day,

I just love this technique.

It gets me away from the chatter of my mind,

Right down to the tips of my toes.

So let's begin and together draw our feet.

Get yourself comfortable,

Be that sitting,

Standing or lying down.

Allow your body to just find some stillness,

In whatever way feels safe and nourishing to it in this moment.

Allow your eyes to close,

Should that feel safe.

And then very gently,

I want you to take your mind down to your left foot.

And I want you to act as if your mind is a pencil.

And I want you to start at the big toe,

As if we're going to draw around the feet.

So we go up and around the top of the big toe,

Down into the crevice where so many of us are ticklish.

Bringing the mind like a pencil up over our next toe.

Moving slowly up and down,

Tracing the outline of your left foot.

And when you get to the top of your little toe,

Allow your mind just to trace down and around your heel and back up.

If you want to,

You can now draw in little details,

Like imagine drawing in your toenails.

Any lines or creases that you have on your foot.

There's no right or wrong.

We're just giving our focus and our attention to the left foot by drawing it out.

And when that feels complete,

Allow your mind to drift over to your right foot.

Again,

Starting at the top of your big toe,

Down into the crease and back up.

Seeing it in your mind's eye come together as you trace around your right foot.

You can go as fast or as slow as you like.

And you can put in as much detail as your mind allows,

Knowing that it's okay that the mind will get distracted and you'll lose your place.

Just bring it back,

If necessary,

Back to the top of the big toe and start your drawing again.

Beautiful.

Feel free to finish up if your drawings aren't yet complete.

But when they are,

Just start to bring some gentle movement back into the body.

Perhaps you want to wiggle your toes,

Bring the drawing to life.

Take a couple of deep breaths,

Shrug your shoulders.

Gently open your eyes back into the day.

Thank you so much for joining me.

I hope to see you here again for another simple technique.

See you next week.