This exercise brings yourself into contact with the present moment–the here and now.
If have made a audio version in the academy linked to the online coaching program. I can send you the audio version by email for free:
Sit in a relaxed position, with both feet on the floor, and close your eyes. Take some deep, full breaths.
– Breathe in through your nose and out through your mouth.
– Feel your belly expand on an inhale and relax and let go as you exhale.
– On each breath, feel yourself becoming more calm and more relaxed.
If there is a distraction, a thought, noise, just observe this and bring your focus on this exercise.
Now bring your attention down to your feet. Is there a difference between your left or right foot, in temperature, are they the same size? Is one foot more firmly on the floor than the other?
Bring your attention inside your feet, you have bones, muscles in your feed.
Is there a sensation? Heavy, tingling, or something else.
Notice the floor below your feet. Imagine that you are connected with the earth and that the energy of the earth flow to your feet.
Observe how all sensations rise and fall, shift and change moment to moment. Notice how no sensation is permanent. Just observe and allow the sensations to be at the moment, just as they are.
Bring your attention to your ankles. Imagine a tap on your ankles
Open this tap fully so the energy in your feet can go through your ankles, into your lower legs,
Bring your attention to your lower legs Is there a difference between your left or right lower leg, in temperature?
Bring your attention inside your lower legs, to your bones, muscles, how your blood rushing through your veins. Is there a sensation? Heavy, tingling or something else.
Imagine a tap on your lower legs Open this tap fully so the energy in lower legs can go to your knees,
Bring your attention to your knees. Is there a difference between your left or right knee? In tempature, size?
Bring your attention inside your knees, to your bones, muscles in your knees.
Is there a sensation? Heavy, tingling, or else.
Close the tap so it ends at your knees.
Feel the inner world of your feet, lower legs and knees. There could be a different feeling then before you started this exercise.
— pause —
We finish this exercise.
Take three deep full breaths, stretch your fingers, wiggle your toes.
Keep your attention at this part of your body, your feet, lower legs and knees when you open your eyes.
There can be a difference in your presence when you stand up and walk after this exercise.