Allow for at least 30 minutes. You will need a pair of shoes and a comfortable place to move.
This Somatic Act can be done as a solo, duet or group.
Begin by standing in bare feet
on the floor,
with shoes nearby.
Closing your eyes.
Noticing your breath…
Sensing the weight
of your body and
the support of the floor.
How are your feet today?
The floor is touching your feet
and your feet are touching the floor.
Can you sense your toes, the heels, the middle, the sides of the feet?
Gently shift the weight
from one foot to another
sensing the skin and the bones of the feet,
moving and touching the floor.
Allowing the floor to give your feet
a gentle massage - awakening them.
Noticing the temperature and tactility of the floor
- cold or warm, soft or hard?
Can you sense
how the movement of the feet
travels up through the legs, the pelvis, the spine
and even up to the head?
Slowly, begin opening your eyes
as the weight shifts grow
into walking or travelling on the feet in some way.
Follow your feet and
how they meet the floor
as a guide.
With each shift of weight,
sensing the feet soften
and dance with the floor.
Every detail of the foot is alive,
resonating with life.
Allowing time…
And then finding a pause
next to your shoes.
Sensing that your feet
are touching the floor
and the floor is touching your feet.
Experiencing this meeting – of reciprocity
in stillness.
What do you notice?
Where does the weight of the feet rest?
Towards the heels, the toes, or the middle of the foot.
Noticing how the right foot
is touching the floor
and the left foot…
And breathing.
As you are ready,
with eyes closed,
navigate your feet
to being inside your shoes.
Sensing, through touch,
the dressing journey.
Allowing time…
Once your feet are dressed,
with eyes still closed,
return to standing on your feet,
gently shifting the weight again
from one foot to the other foot.
Your shoes are touching your feet
and your feet are touching your shoes.
What is it like to have your feet inside these shoes?
Noticing the texture and temperature -
- hard or soft, cold or hot?
Wiggling the toes,
noticing the pressure of the shoe
on your feet.
Sensing if there is space
inside the shoe or not.
Gently moving the feet inside
the shoe and noticing
how the shoe´s form
responds.
Allowing time...
As the eyes begin
to open,
gradually, begin travelling
on your feet
along the floor
exploring the landscape
of the shoes
Moments of movement
Moments of stillness.
Now and then
noticing
how the shoe affects
the movement of the feet
up through the legs, pelvis, spine
and even up to the head
and out through the arms
Allowing time…
Following your shoes
as a guide,
allowing them to move you-
taking you somewhere
perhaps surprising you
now and then
Allowing time…
Gradually –
Accentuate the movement and rhythm
of your walk or dance,
guided by your shoes.
Noticing if the shoes:
- invite a heaviness or a lightness
to your walk
- encourage a wide base of the feet
or a narrow one
- create a long step or short step
- awaken a quick step or a slow step
Play with emphasizing
whatever movement qualities
are arising – becoming a bit larger or even a bit bolder.
Moments of movement
Moments of stillness.
Allowing time…
Gradually, a moment of stillness
emerges as the
eyes return
to closing.
Noticing where your attention
is called, for a moment
along your body…
Sensing the breath.
Broadening your attention
to the feet
and their contact
with the floor.
Sensing where the weight
of the feet are resting –
towards the heels, toes, middle, sides of the foot
Noticing the right foot
in relation to the left foot…
Allowing time…
Slowly, with eyes still closed,
following your sense of touch,
peel off your shoes-
Gently.
This becomes a small and subtle moving, dancing duet
as you return each foot and shoe
to the floor.
And eventually, find your way to standing,
on your feet
Allowing time…
Noticing what it is now like
without your shoes…
sensing the floor is touching your feet
and your feet are touching the floor.
Are there any sensations
that are surprising
or unexpected?
Attending to how your feet
contact the floor
now
–sensing the toes, heels, middle, sides of the feet
And the right foot in relation to the left.
Noticing your breath…
Allowing time…