Currently, there is so much going on. Our worlds have become extremely busy. Our ‘To Do’ lists seem to get longer rather than shorter.

In the midst of this, our capacity to onboard new information can be significantly increased through the intentional training of our attention through Mindfulness Meditation and Cognitive Behaviour Therapy.   The very first thing we learn is to begin to awaken to the habitual patterns of our incredible brains. We call this state being on ‘autopilot.’ We’ve all been there, and maybe some are there right now.

A willingness to give it a go with friendly curiosity and a beginner’s mind attitude can make all the difference.

This short steadying, grounding and stabilising practice is one I often use in my daily work and enjoy myself quite often. No matter what state we ourselves are in, or those we are in connection with, this practice can quickly support everyone to return to a sense of stable, grounded and safe presence. It’s from this space that clear, rational thinking is able to re-activate and more skilful choices made available.

A kind and gentle awareness to adapt the practice from the feet to another body part such as the hands or the sit bones may be needed if you’re guiding someone with known or visible issues with their feet, or absence of.

1. Stop and intentionally bring your awareness to your feet. Notice what you can sense about your feet – see, feel, smell, hear. Notice any thoughts arising about your feet, particularly any tendency to be self-critical or be hard on ourselves.

2. Say aloud or quietly to yourself one nice thing about your feet or maybe offer a moment of appreciation for the incredible job our feet play in supporting us in so many ways. Spend a moment in awe or wonder of the capacity of this amazing body part that has so much strength to carry the rest of the body from place to place.

3. Intentionally grind the feet into the earth or surface your feet are on. Whilst gently connecting with the earth or floor beneath you in this way, imagine that your feet have become the roots of a healthy, firm, solid, sturdy tree and they are growing deep roots. This branching root system is anchoring you to mother earth and her wellspring of nourishment. Spend a moment allowing this to be your focus and getting a real sense of safety, grounded and connectedness.

4. When you have or are witness to this sense of felt safety, take three comfortable, easy breaths and allow the exhale to be a few seconds longer. You may even like to add a gentle sighing sound on the slightly longer exhalation.

5. Whilst or after you may like to set an intention for next steps by asking, "What’s one thing I’d/you’d love to walk away feeling today?"
   When you/they name it, they claim it — and the healing already begins.

6. From this fresh state of present moment awareness, gently opening the eyes if they have been closed and taking this sense of felt safety, steadiness and purpose into the next moments of your day.