Self Kindness - Part 2

Remove shoes, and, if at all possible, socks. If you like, have some massage oil or lotion nearby.

Sit in a comfortable way where you can easily access your feet. If you’re on a couch or easy chair, settle back into the cushions. On the floor is good too, or on the grass (preferably in privacy).

Close your eyes for a few moments and turn your focus towards your breath. Notice your in breath, your out breath and any pause that happens in between them. There’s nothing to change here, we’re just paying attention.

Notice sensations you can feel against your body. The feeling of what you’re sitting on. The clothing against your skin. The breeze, if there is one. The feeling of air around you. Any heat or coolness.

(pause...)

Cross your legs, or just one leg so you are able to touch one foot. Bring your loving presence to mind again.

Feel that presence in your body, in your heart… and, when you’re ready, in your hands. Remember, this is something we evoke through our body, not with our mind.

Once you’ve tuned into that feeling of love and of being cared for, begin massaging one of your feet. Start near your toes, and start with a light touch – even a caress.

Imagine your foot as a baby or small animal. Imagine sending all the love from your loving presence into your foot. Go as slowly as possible.