Take a deep breath now and focus on your feet. Take another breath, and as you breathe out, follow the breath in again with your mind. Notice how breaths come in pairs; as one breath goes in, the next come out. Focus for a moment on your day so far. With whom have you interacted since you woke up this morning? Furthermore, in your mind, meticulously list all the people who were present with you today. Take a moment to remember everyone. (pause 4 sec). Think now about with whom you are likely to interact for the rest of the day. (pause 4 sec) Now try to think of some people you might interact with by the end of this week. (pause 3 sec) Analyse who are the most important people to you. Moreover, consider who the most supportive individuals are in your life. Reflect on their impact.
Who can be relied upon to be there if you need them? (pause 4 sec) Consider whether there’s someone you know and wish to talk to but haven’t talked to yet. A lot of people don’t reach out to others, even though they wish to. Often, the person you wish to speak to wishes to reach out to you too. Why don’t you? What would be a good opportunity to do so? (pause 5 sec) Make a mental note of a person or perhaps two people with whom you could do something together this week. (pause 3 sec) Is there someone you perhaps might be helpful to, or who wishes to spend some time with you, but who feels shy or perhaps uncomfortable approaching you? Is there such a person? (pause 5 sec) Keep this thought. Gently, gently focus on your feet again.
Furthermore, recall that you are comfortably seated on the log. Stay mindful of your surroundings. Additionally, in your imagination, stand up and leisurely walk back into the serene forest setting. Focus on your bare feet on the forest floor, feel the cool bed of leaves touching your toes and your heels. (pause 3 sec) Now slowly bring your awareness to this room. Feel your feet on the ground. Feel your roots deep in the ground. As you keep focus on your feet, bring your awareness to this room now fully. Become aware of the chair under your body. Listen for the sounds around you. Bring your mind back to your feet. Where are they? Can you feel them? Gently wiggle your toes.
Feel the full sensation of the floor beneath your feet. Slightly press them on the floor. Wiggle your fingers and rub your palms. Move your shoulders. Take a deep breath. When you are ready slowly open your eyes, first looking down then up and up until you are looking straight ahead. Do this in your own time. When your eyes are open give yourself a good stretch if at all possible in silence to give others space to do the same in their own time.