Hey There! My name is Diana Garcia, I’m a Licensed Mental Health Counselor in Florida, owner of Nurturing Minds Counseling. For this blog, I want to share one of my favorite mindfulness exercises to guide my clients through. It’s a Sole of The Feet Meditation.

This mindfulness exercise uses the feet as the focus of meditation. This is especially helpful for anyone who struggles with any breathe-focused meditations but would still like to incorporate more mindfulness into their lives. If you prefer to get a script and read it to yourself, scroll down.

Watch the video on “Soles of the Feet” here:

Read the Script for Sole of the Feet:

Below is the script for the Sole of the Feet Meditation. 

  • You’re going to start by sitting up straight, feet on the ground, arms and legs uncrossed.  If you feel comfortable, you can close your eyes.  If not, you can just have a soft gaze at a spot in front of you.
  • Now you’re going to direct all your attention to your left foot. Concentrate on how your left foot feels. Notice how it makes contact with the shoe, a sock, or the ground.
  • Focus on different parts of your left foot and how it feels on the heel, the arch, the ball of the foot, the top of the foot, and the toes. If you want, you can wiggle your toes around just to see if there are any sensations there. Notice any sensations that you can pick out. Can you feel the blood pulsing through your left foot? Does it feel warm or cold? Become aware of how much space your left foot takes up.
  • If at any point you notice that your mind tends to wander,  that’s okay that’s what minds do the minute you become aware of it just redirect your attention back to your left foot. Keep focusing on how the sole of your left foot feels.
  • Now focus all your attention on your right foot. Concentrate on how it feels. Notice how it makes contact with the shoe a sock or the ground.
  • Focus on how different parts of the foot feel, the heel, the arch, the ball of the foot, the top of the foot, and the toes. Again, you might want to wiggle your toes a little bit to become aware of any sensations there. Notice what sensations you can feel there. Can you feel the blood pulsing through it? Can you feel how warm or cold it is? Become aware of how much space your right foot takes up.
  • Now expand your awareness by focusing on both feet at the same time. Try not to take turns but instead, widen your attention so that you can notice on both feet simultaneously.
  • Feel connected to your feet on the ground. Imagine yourself rooting into the ground strong and stable.
  • If you notice you get distracted by any strong emotions or thoughts, that’s okay that’s what minds do. Remember there’s nothing you have to change or push away when you notice it, just come back with curiosity and compassion to both feet at the same time.
  • Release your attention from your feet and focus on any sounds around you.
  • When you’re ready, you can open your eyes bringing your attention and focus back to the room around you.

I hope this soles of the feet meditation was helpful, I encourage you to practice this as often as you need.

Next Steps:

For some more resources, check out the following:

As always, I encourage you to continue nurturing your mind, body, and soul, whatever that looks for you!