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. Cool. 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. Ready. Caught up in the stress, dropping into two feet, right foot, left foot, one breath. Great. 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.