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Two Feet One Breath

Cory Muscara



Cory Muscara



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Two Feet One Breath

Personalized support for learning how to integrate mindfulness into your life. Delivered fresh everyday by our world renowned experts. Choose meditation duration:

Hey, welcome back to

your Daily Mindfulness.

In this session, I'm going to

share a very simple technique that

you can use to reground yourself

in moments of stress and chaos.

It's called two feet, one breath, and

it's a strategy that my co-teacher

and I at Columbia taught to our

graduate students for them to use

in moments where they were trying to

embody their leadership, but really

overwhelmed by thoughts and emotions.

So I want to walk you through it.

It's very simple.

You could do it while you're you're

sitting or while you're standing.

It's kind of like it sounds.

The first thing we focus

it, focus on are our feet.

So two feet, feeling one foot on

the ground, then the left one.

So you could go, right foot, left foot.

So try this out.

Right foot, left foot,

feeling on the ground.

And then one breath.


Very simple.

Two feet, one breath.

Let's try it again.

So imagine you're whipped up into a

frenzy, a lot going on, you're feeling

all your energy caught up in your head.

First thing we do, drop into our feet.

Two feet.

One, two, take a breath.

Now it's simple, but the

magic is in the simplicity.

This is something you could do while

you're standing in line at the grocery

store, while you're having a conversation

with someone, while you're standing

on the subway, nearly in any moment.

And what I like about starting it

with the two feet is that much of the

time when we are caught up in stress

it's because we're caught up in our

heads, caught up in our thoughts.

So this immediately takes us from

the story of our minds into our body,

feeling our feet grounded into the

floor and then it connects us with the

breath, which most often is going to

be settling for the nervous system.

So let's try it one

more time before we go.


Caught up in the stress, dropping into two

feet, right foot, left foot, one breath.


It's another tool you can put

in your mindfulness toolkit.

We'll explore some more in the meditation.

As always, thanks for your practice.

I'll talk to you soon and take care.

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