A note from Sean
When someone is struggling with anxiety, one of my go-tos is to sense the bottoms of the feet and ground in the body, in a very gentle, tender way.
Try this today. Choose three moments today, such as standing at the sink or waiting for the kettle. Each time, ask, “Where are my feet?” Feel the heel, the arch, the ball, and the toes. Take two slow breaths.
Keep going: Grounding Meditation and Embody Mindfulness With This Grounding Meditation Script.
This suits anyone who spends the day in their head. If your feet or legs hurt, or numbness or strong emotion comes up, go gently. Rest your attention on your breath or on the sounds around you instead. Stop when you need to.
Here’s a Sample of the “Feeling Your Feet Throughout the Day” Guided Meditation Script:
Where Are the Feet? This practice comes from my training with trauma therapists.In trauma therapy, the client is often encouraged to bring awareness to the feet. This is a grounding practice that helps engage the parasympathetic nervous system, which is responsible for calming the mind and body. Consider how you are going to remind yourself to feel your feet throughout your day. You can put a sticky note on your computer, set a reminder on your phone, or use one of the other awareness triggers you have discovered.
If you use a reminder or sticky note, write the simple question, “Where are my feet?” During your day, bring your awareness to the feet. Feel how they are resting. Scan the foot from the heel to the arch, ball, toe, and top of each foot. Take a few deep breaths as you continue to pay attention to the feet.
