Hello and welcome back to practicing human the podcast where every day we are getting just a little better at life.

I am your host, Corey Muscarra.

Great to be here with you.

Today I'm going to introduce you to a short

presence, mindfulness exercise called

Two Feet One Breath. mindfulness exercise called two feet one breath. I'm tentatively using the

weekend episodes to offer very short practical techniques and then the week episodes, weekday episodes to go deeper

into certain concepts. Don't hold me to that yet, just something I'm exploring so you can expect these, well you might not be listening on the weekend but for me this is Saturday

You can expect these to be short practical techniques

So we'll get into that in a moment. For now let's start as we always do with the bells.

Bring your full focus, your full presence to the sound all the way until it dissolves into silence. You are just lovely. Okay, two feet one breath. What is this? Well, I have to give a

shout out to my Columbia co-teacher, Allison Cohen, fellow mindfulness, meditation teacher, a brilliant human being.

When I taught at Columbia, Teachers College, there was a program for about 150 principals and school leaders, a

master's program. And Allison and I co-taught a mindfulness-based leadership class every morning

with them.

And we had a series of exercises

that we would do to just help everyone ground

in the first couple minutes.

And one of those exercise was two feet, one breath, and it was one of the things that actually got

the best feedback and I think that's because it's so simple. So I'll tell you how it

works and then we'll do it and me telling you how it works will take about five

seconds. Basically you feel your feet on the ground, you could lift one and then the

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