As the Buddha said, meditation can be practiced sitting, standing, lying down, and walking. So whatever feels comfortable to you, wherever your body is in this moment. As we get started, really finding the bottoms of your feet. Raise your toes and gently set them down. You're lifting your toes and bringing them down. Waking up your feet. And then curl your toes as if you're going to grab a pencil and then release. We usually look for a deeper breath that comes when we do movement. If you're sitting on a chair, I want you to move your feet side to side with your heels planted just moving your feet side to side like windshield wipers. And now lift your heels and set them down. Lift your toes and set it down. Just this much movement… and get a sense of the effect on your body. See if the feet feel a bit more planted on the floor.
Pawan Bareja
Spirit Rock Residential Teacher
Pawan Bareja, PhD has practiced Vipassana meditation since 2001. She is a graduate of the Spirit Rock Teacher Training, a Buddhist Ritual Minister and a Community Dharma Leader at Spirit Rock. In her private practice as Trauma Resolution Practitioner, Pawan works with a diverse population of clients using mindfulness practices.