This is ten minute anchoring practice finding a comfortable and a wakeful posture,
Closing the eyes or lowering the gaze when you are ready expanding your attention to the whole body so the whole body is sitting and breathing noticing any sensations of the whole body pleasant or unpleasant tired or relaxed or other sensations and when you are ready,
Narrowing your attention down to the feet that make contact with the floor any sensations of the whole feet and moving to the edge part of the feet the toes,
The soles of the feet the heels and the instep just noticing any sensations tingling,
Numbness a feeling of warmth or coldness and moving the awareness to the contact of the feet the feet on the floor and seeing if it's possible to feel a sense of connection and steadiness and when you are ready,
Take a deep breath without breath letting go of the feet and bring the awareness to the seat and the signs and buttocks may contact with the chair any sensations it's also okay to register with a blank no right or wrong and seeing if it's okay to feel a sense of gravity when you are ready,
Taking a deep breath letting go of the seat and bring the attention to the hands the hands may touch on the laps or knees moving close to each part of the hands the fingertips the palms and the skin,
The surface of the hands and feeling a sense of grounding when the hands touch on the laps or knees when you are ready,
Letting go of the hands and bringing the attention to the breath you can choose a part of the body that you feel most sensitive about the breath it may be your nostrils,
Mouth,
Throat,
Chest or belly and zooming in any sensations of each in-breath and out-breath perhaps also a pause between in and out and see if it's possible to feel a sense of steadiness and connection with breath and now you can choose to stay with your breath or move to other part of the body that you feel most steady,
Stabilized anchoring yourself it can also be your feet,
Seat or hands and really moving close to this anchor if the mind starts to wander just noticing where does it go and gently but firmly returning to your anchor the mind wandering may happen over and over again and we can choose to notice and return over and over again and when you are ready letting go of the anchor expanding the awareness to the whole body again so the whole body is sitting from head to feet you
