Mindfulness Mondays #3
This series is meant to offer simple things to try in your day to day that might help reduce stress, interrupt negative thinking patterns, and bring more calm to your life.
Try this:
You can do this exercise standing up or sitting down. All you need is a comfortable position where your feet can be flat on the floor. If any movement feels uncomfortable or unsteady, return to a position that feels stable and comfortable.
Draw attention to where the soles of your feet are making contact with the ground.
Notice the natural contact points between your feet and the ground. Notice the gentle pressure in your heels, the balls of your feet, and your toes. See if you notice sensations anywhere else.
Gently shift your weight to the different parts of your feet.
Roll up to the balls of your feet and notice how that feels.
Spread out the toes and notice how that changes the feel of your feet’s contact with the floor.
Gently roll your weight back and explore what you notice as you shift your contact along the outer edges of your feet.
Shift the weight back toward your heels and then to the opposite side of your feet.
Alternate sides. If it feels comfortable, consider doing gentle circles or patterns around the soles of your feet.
Slowly, rock your feet back and forth or side to side.
Take your time to see how the ground feels to the different parts of your feet.
Act as if your feet are octopus tentacles and see how much information you can pick up through touch.
Ask yourself: How does the sensation change as you shift your weight and change where your feet are making contact with the ground? Notice the muscles in your calves and shins and how they work in combination with your feet and ankles as you shift your weight around.
Notice the elements of the ground you are connecting with. If you are inside, how does it compare if it is hardwood versus carpet? Or alternatively if you are outdoors, how does the grass feel as it connects with your body? Notice any temperatures, textures, or sensations you can gather from the touch.
If your mind wanders, that is okay, just gently redirect your attention to where your body is making contact with the ground.
Why this works: This exercise gives your attention something concrete to focus on instead of racing thoughts. By intentionally noticing sensations in your body and your surroundings, you practice bringing your attention back to the present. With practice, this can become a useful way to interrupt rumination and create a little more space when you're feeling overwhelmed.
Like any skill, mindfulness becomes easier with practice. The more often you practice when you're calm, the more available it becomes when life feels overwhelming.
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