Episode 56: Mindfulness | Feet

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Thank you for meditating with me today!

Meditation Script:

As you settle into a comfortable position, find a few deep breaths in and out through

your nose. Notice the slight pause at the top and bottom of your breath.

Observe any tension in your body as you breathe in, relax whatever you can as

you fully breathe out. Notice business in your mind or heaviness of emotion as

you fully breathe in, invite ease to your mind, lightness to your emotional space

as you fully breathe out.

Become aware of your feet. Feel the air touching your toes or if your feet are covered,

feel the texture of whatever covers them. As you hold your attention on your feet,

notice if your feet feel heavy or light, warm or cool. Are there any light

tingling sensations, tension, or ease?

Consider the places your feet have walked, perhaps bringing to mind places where you

have stood your ground, or stood up for someone else. In this moment, embrace the

rest your feet can now enjoy.

Direct your attention to your left foot, pinky toe, fourth toe, third toe, second toe, big

toe, the pinky arch of your left foot, big toe arch, center arch, entire bottom

of your left foot, heel, Achilles tendon, ankle, the top of your left foot.

Aware of any tension in your left foot, breathe fully in. Exhaling, relax

whatever you can.

Direct your attention to your right foot, pinky toe, fourth toe, third toe, second toe, big

toe, the pinky arch of your right foot, big toe arch, center arch, entire

bottom of your right foot, heel, Achilles tendon, ankle, the top of your right

foot. Aware of any tension in your right foot, breathe fully in. Exhaling,

relax whatever you can.

Rest here or bring gently movement to your toes, let your feet fall in toward each other,

then away. Circle your feet one way, then the other, stretching through your

ankles and calves. Point your toes, flex your toes. With your feet fully

rested, let this renewed energy guide your steps, bringing peace and stability

wherever you go. Thank you for meditating with me. Peace.

Written + Performed by Jessica Haessly