This is a CBC podcast.

Hi, I'm Dr. Hilary McBride, and I wanted to share a meditation with you, something that you could use as often as you like that might help you feel grounded, settled, or more connected to yourself.

As we get started, I wanted to invite you to notice your posture, taking a moment to get settled.

Instead of being immobile, we want to attend to comfort.

Noticing as we arrive in our bodies, there are any adjustments to posture that we'd like to make, that would help us be more present and more at ease.

Once you find a supportive way of sitting or resting, let's start by drawing your attention down into your feet.

As you start to notice your feet, let your attention linger there.

Noticing the places where your feet touch the floor, make contact with the ground or your shoes

or socks.

And spend a moment tracing the periphery of your feet,

sensing their exterior edges with your mind.

Sensing their exterior edges with your mind.

And then, when you feel ready, invite your attention to travel inside your body into your feet.

Starting to sense your feet from the inside.

Notice the temperature.

Any experience of tightness or pressure or pleasure.

And then if you allow your mind to still, just a bit more, letting your attention settle in this interior space of your feet.

You might become aware of a buzzing, a pulsing or a vibrating sensation.

Yeah. a pulsing or a vibrating sensation. Try to allow yourself to observe that sensation for a moment.

And if you don't notice it quite yet, think of your attention and curiosity about your feet is more important than the sensation itself. If you can find this sensation, you might think about this as life itself.

Life pulsing through you.

Not somewhere out there, but right here.

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