So I'm going to ask everyone to sort of either sit in your chair with your feet flat, supported, arms to your side, or if you're in a place that you could maybe lay down and close your eyes and put your feet up, it's the best way to kind of feel your feet on the earth.

Just close your eyes gently and take one nice long cleansing breath.

And just start to notice the support of the earth under your feet behind your back your head

wherever you're feeling something supporting you I want you to just pay attention to that.

And then be aware of your feet and put a little pressure on your feet, maybe wiggle your toes.

And you can't be in your mind if you're thinking of your feet. You just can't.

So the idea is to lower and slow down the energy and move from thinking to experiencing.

That's the goal.

And so this is very simple.

It's basically a normal inhale and then a long exhale holding at the end just a little longer and imagining that that breath is going all the way down to the bottom of your feet.

And then just kind of wiggle your toes when your breath goes there.

And then you'll feel your breath sort of want to come in and fill your heart,

calling all the way in without trying, just allowing,

and then allowing the breath to softly move all the way to the

end of the breath holding it just a little bit longer let's do one more longer.

Let's do one more.

Nice full inhale.

And then an exhale all the way down to the bottom of your feet holding at the end of the breath just a little bit.

And you may start to be aware of some stirrings in your body.

Some may be pleasurable, maybe a tingling or a bubbling. Some may be unpleasant, maybe a tension.

Something you're just kind of become more aware of in your body.

Just pay attention to it without doing anything, just be aware of it.

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