Technique
Feet-to-Head Exercise
An active, deliberate scan of bodily sensation synced to a slow breath — tracing awareness from feet to crown on the inhale, crown to feet on the exhale, to stay embodied rather than dissociated.
How
Settle in with eyes closed and a few breaths to drop in, approaching sensation with curiosity, as if for the first time. Bring attention to the feet — bottoms, tops, sides — while breathing normally. Then, on a slow inhale, trace awareness up through the legs, spine, torso, chest, throat, to the top of the head, moving as slowly as the inhale allows. On the exhale, let awareness flow back down from head to feet. Repeat. If a region gets skipped, that's normal — return to it on a later pass without judgment, or narrow the range (e.g. feet to knees) if air hunger builds.