meditation practice
Feet on the Ground
Before you begin
Stand or sit where you are. Place both feet flat on the floor and let your hands rest anywhere comfortable.
The practice, step by step — read it all first if you like
Arrive
Feel the points where your feet meet the floor. Let your weight settle fully into that support.
Soften
Unclench your jaw, lower your shoulders, loosen your hands. Notice each release without forcing it.
Breathe
Breathe in for a slow count of four and out for a count of six, keeping attention low in the body.
Stay
Rest in ordinary stillness. When the mind wanders, return to the feet — kindly, every time.
Accessibility
Works seated, standing or lying down; no sound required; all instructions are textual.
How long do you have?
Or read through it quietly above, at your own pace.