Welcome to body and mind training.
This exercise is called,
Think of the Feet.
Ideally,
You should be standing for this exercise.
And let's take three breaths and then deliberately choose to bring our mind all the way down,
Out of the head,
Down to the feet.
One breath.
Two.
And three.
Let's see if we can bring full awareness to all the sensations we experience in the feet.
You might feel your feet inside the socks or places where the feet are being held by your shoes.
See if you can bring awareness to the whole surface of the bottom of the foot.
All the way from the heel to the toes.
You might notice how your weight is distributed.
Can you make it so it's even?
Even amount of weight down the left leg and the right leg.
What does that feel like?
To be centered and grounded.
Bring awareness now to the heel.
How can you experience the heel of the foot inside the shoes?
The back of the heel.
The part of the heel that's connected to the floor.
Can you feel the arch of the foot?
The sides of the foot.
Let's explore now from the little toe all the way to the big toe.
Trying just one foot at a time.
Let's bring awareness to the little toe and to the big toe.
Sensing any differences between those two.
Now try that with the other foot.
If the mind wanders,
Bring it back to the feet.
If you're aware of thoughts,
Sensations,
Images or memories in the mind,
Just notice them,
Give them a hug,
Come back to thinking of the feet.
Being aware of all the information traveling up into the mind from those two feet planted firmly on the ground.
Can you feel how you're connected to the earth?
Can you feel the whole surface of the foot connected to the earth?
Can you find a position where you're perfectly balanced between the two feet?
Notice when the mind wanders,
Coming back to the feet over and over again.
Keeping the feet in mind.
You might give the toes a little wiggle just to learn where they are,
What they feel like.
Have a go at that now.
Notice what happens when you stop moving the toes.
And finishing this exercise with three breaths.
One,
Two and three.
And so with your feet in mind,
Walk mindfully to whatever is your next activity for today.
