Hi, and welcome to your Daily Mindfulness.

Today I'm going to share with you two

simple ways that you can steady the mind.

And this is a really important skill to

have because as we go about daily life,

there is always going to be moments where

we find ourselves kind of busy, stressed,

triggered, or emotionally reactive,

or maybe just caught up in our heads.

And it's in moments like these,

where we want to have the tools

to steady the mind so that we can

find our center and strength again.

And then we can move forward with

awareness, wisdom, and mental clarity.

So the first one of the two is this

taking a moment to simply bring

awareness all the way down the body

and into the soles of your feet, as

far away from your head as you can get.

As you're moving awareness out of

thinking and into the moment by

feeling the sensations in the feet.

So you can try this right now.

Just bringing your focus into

the soles of the feet and just

tuning into the sensations here.

You can do this with eyes open or closed.

There might be the sensation of socks,

or it might be the feeling of the feet

against the floor, or the touch of

air if the feet are not on the floor.

Sensations of pulsing or tingling.

So when you bring attention into the

sensations in the body and in the feet,

you, as I said, you reclaim the attention

that was caught up in the thinking

mind and you bring it into sensing

what's here in the present moment.

It's a great way and a simple

way to steady the mind.

A second one is also really

simple and accessible.

If you find yourself feeling a little

stressed, overwhelmed, or you just

want to find that steadiness again, you

can simply come to physical stillness.

So this might mean mean taking 10 seconds

just sitting in the car before you

take off somewhere, or when you arrive.

It might be taking a pause for

a few moments between tasks

to kind of collect yourself.

It might be taking a moment to

pause before speaking in a difficult

conversation or before sending an email.

So by just taking a few moments in

physical stillness, the mind often

gets the cue to stop racing, regain

its composure and become more present.

So today's invitation is to try out

one or both of these ways to steady the

mind and really just experiment with

it and see what effect it has on you.

And by repeatedly training ourselves

to find mental steadiness and calm,

we really claim our power back so

that we can live our lives with more

intention, clarity, and awareness.

Wishing you well with this practice today.

And as always thank you for your practice.

And your presence here with us.

And let's settle in now

for today's meditation.