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Feet, then heart

Feel your feet on the floor, let a sense of steadiness rise and settle around your heart, then rest your attention on something comforting nearby.

6 steps, drawn from 4 books on IFS.

Checked: each step was read against the book passages it rests on, and stays inside them.

Read every step first
  1. Gently. Sit or stand with your feet on the floor. Keep your eyes open if that feels better. Body work can be hard if your body has not always felt safe, so go gently, and stopping at any point is fine.
  2. Your feet. Plant your feet firmly and feel them against the floor. Notice the outline of each toe, and let your toes wiggle a little. Feel the ground holding you up.
  3. Up to the heart. Imagine a steady feeling rising from your feet, up through your legs and body, and settling around your heart. Keep some attention on your feet as you do. If the feeling fades, or you lose touch with the ground, come back to center, to your heart.
  4. Something comforting. Let the feeling settle back down to where your feet rest. Then look around and find one comforting thing near you: a mug, a blanket, a plant, a window. Hold it, or rest your eyes on it for a moment.
  5. How loud is it now? The same scale you used at the start. A drop is worth noticing, and no change is fine too: your feet are there whenever you want them.
  6. Back to the room. If it feels true, thank your body and any parts that let you do this. Notice the room once more: your feet, what you can see. You can come back to your feet any time.