For this exercise we’re gonna bring focused attention to the feeling of your feet  against the ground. 

1. Sit on in a chair or stand up, with your feet planted on the ground.
2. Take a second to intentionally pause and be here now, wherever you are. You might be coming into this practice feeling low, with uncomfortable sensations, emotions, or thoughts, or maybe you’re not feeling much at all in this moment. I'm here to remind you that this is okay. This is a nervous system response - and we can maybe even thank our nervous system for trying to protect us, and just spend the next few minutes being curious about trying something new.
3. Place your feet flat onto the ground beneath you at hip's width apart.
4. Sense the floor against the bottom of your feet.
5. Notice where the soles of your feet make contact with the floor, and what it feels like for the weight of your feet to be supported by the ground in this way.
6. If you'd like, try pushing or pressing the soles of your feet further into the ground, so you can really feel how the ground supports you.
7. Keep feeling the floor underneath you for the next 30-60 seconds.
8. See if you can name two things that you notice internally when you stay still, with all your attention on the soles of your feet. Are there any shifts, however tiny or subtle, in how your body feels?
9. Notice if there are any parts of you that are enjoying feeling your feet on the floor, and if there are any parts that don’t.
10. If there are parts that don’t, notice what they want to do? You can try experimenting by lightly lifting one foot up off the ground and slowly moving it around - maybe rolling the ankle, scrunching and stretching your toes. Or you could keep your feet on the ground but just lift your toes up, and then slowly try placing one toe back down at a time. You can experiment with as much or as little movement that feels right for you, just noticing what your feet want to do in this moment now. 
11. Once you’ve finished experimenting, place your feet back firmly on the ground and bring your attention back to the soles of your feet, just noticing what it's like for them to ground down into the earth beneath you. You can stay here for however long feels okay. 
12. Once you’ve finished, notice if anything is different from just a few moments ago. Are there any shifts, however tiny or subtle, in how your body feels? Remember that whatever comes up is okay, and if you can, just check in with yourself and see if there’s anything else you need in this moment.