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 vipassanā meditation since 2001. She is a Spirit Rock trained teacher with a keen interest in empowering students with practices to resolve their stress and trauma using mindfulness, Buddhist psychology, and neuroscience. She is the author of Reignite Your Power: Resolving Trauma Using Mindfulness.