You can linger as long as you need at any point in this meditation, the only rush is how much time you have available in the moment and how long it may take you to tune into yourself and really feel the stability.

First you want to take a deep breath through your nose deep into the belly and then slowly exhale through the mouth. You want the exhale to be slower and take longer than the inhale. If you are struggling to do this take a few breaths and relax into it.

Once you have your breath slow and steady switch your focus to the bottoms of your feet while continuing to breath deeply and slowly.

Focus on the soles of your feet

 Feel how they rest against the floor,

notice the texture beneath you.

Is the surface firm and smooth, or soft and plush?

Does it feel cool, or perhaps warm?

Maybe it began cool, slowly warming as it absorbs your energy.  

As you are focusing on your soles notice how the ground beneath you pushes back against you, solid and supporting.

Take a deep breath expanding your abdomen as you inhale and feel the ground beneath you pulling you down toward it removing the weight of your stress, and as you breath out feel the stability beneath your feet rise into your legs, up through your back along your shoulders supporting you so that you may relax. Do this as many times as you need to before moving on with your day.

You can linger as long as you need at any point in this meditation, the only rush is how much time you have available in the moment and how long it may take you to tune into yourself and really feel the stability.

First you want to take a deep breath through your nose deep into the belly and then slowly exhale through the mouth. You want the exhale to be slower and take longer than the inhale. If you are struggling to do this take a few breaths and relax into it.

Once you have your breath slow and steady switch your focus to the bottoms of your feet while continuing to breath deeply and slowly.

Focus on the soles of your feet

 Feel how they rest against the floor,

Wiggle your toes and feel the space inside your shoes

Notice the texture of your socks

Do the soles of your shoes feel firm against your feet? Can you maybe feel a little give in how the conform your your foot?

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As you are focusing on your soles notice how the ground beneath you pushes back against you, solid and supporting.

Take a deep breath expanding your abdomen as you inhale and feel the ground beneath you pulling you down toward it removing the weight of your stress, and as you breath out feel the stability beneath your feet rise into your legs, up through your back along your shoulders supporting you so that you may relax. Do this as many times as you need to before moving on with your day.