Welcome to 5 Minute Mindfulness.
As always,
We are here for a good time,
Not a long time.
Now today's session is best enjoyed with your shoes off,
But if you can't do that because you know you're in public or your feet smell or potentially both,
That's okay.
If you can get your feet out now,
If not,
That's cool.
Keep them in the shoes.
You can follow along just the same,
It's all good.
Now sit up tall,
Close your eyes,
Begin to breathe in and out through your nostrils.
Hopefully you can't smell any feet.
Each inhale,
I want you to think about bringing awareness into your body.
Each exhale,
Relaxation.
So the next inhale,
With that awareness directed to both your feet.
Lift up your toes and see if you can stretch your toes as wide as possible so the feet are at maximum width.
You got as much spaces as possible between the toes here.
As you exhale,
Just set those toes back down.
Now I want you to take all your focus,
All your observation,
Direct it to the big toes.
Feel them from the inside out.
How do they feel today?
Move them about by pressing them down and drawing them back.
See if you can make circles.
Just beginning to notice the dexterity that you have in these two big toes.
Each inhale,
Retaining that focus on them,
Starting to internalize how they feel.
All right,
Good job.
Exhale,
Relax your big toes as much as possible.
Let's move our attention to the next toe in.
We can call it maybe the mommy toe.
Inhale all your awareness into these toes now.
Appreciate how they feel different to the big toes,
Longer and thinner,
More streamlined.
Notice how they feel today.
Now see what it's like to move these around.
Is it easier?
Is it harder?
Do they have their own dexterity or are they just the support act for the big toe?
And exhale,
Relax those toes.
Now let's shift our attention to the middle toes,
The ones sandwiched right in the center.
How do they feel today?
Are they cramped or are they cozy?
See if you can introduce some movement into these ones.
Is it harder or easier than the other two toes we've just done?
For me,
It's much harder.
Just getting to know the eldest child of the toe children,
Which as I say,
It sounds quite terrifying,
But you know what I mean.
Connecting with this middle toe and exhale,
See if you can relax it totally.
Just let it off the hook.
Now turning your attention to the second to last toes.
You know what to do here.
Feel them from the inside out.
Notice them,
Move them.
Notice how they feel.
Notice how they move.
Just bringing complete awareness to the second to last toes.
Now lastly,
You can move your awareness to those baby toes.
Feel them out.
Wiggle them.
Now it's quite possible that they're not that mobile and that's okay.
Give them a break,
They're only babies,
Right?
Press them into the ground,
Press them to the sides of your shoes,
Or if you have no shoes on,
Just see how wide you can stretch them to the side.
They've got no barrier on the outside,
Right?
Let them explore.
Let them be free range toes and while you're giving them all your attention,
Like you would an infant,
Maybe start to crack a smile,
Letting them know it's all good.
All right,
Good job.
Lift up those toes once again,
Stretch them out just as you did at the beginning.
Exhale relax all those toes.
Thanks very much for joining me.
I'll see you again for some five-minute mindfulness soon.
See you then.
