Foot Massage or Rolling
Materials Needed
Feeling
Excluded
How to Do It
Use your hands or a small ball (like a tennis ball) to gently massage or roll under your feet. Focus on the sensations and the connection between your feet and the ground as you do this.
Why It Works
Foot massage or rolling can ground you in the present moment and provide a calming, reassuring sense of being supported, which can help alleviate feelings of exclusion.
Guided Practice
Find a comfortable position, either seated or standing, and take a few moments to breathe deeply. As you settle, bring your awareness to your body, noticing any areas that feel tense or relaxed. Let your breath be an anchor, steadying you as you prepare for this practice.
Take a massage ball or small, firm object and place it under your foot. Gently begin to roll the ball under your foot, applying a comfortable amount of pressure. Notice the sensations under your foot — perhaps a sense of relief, a feeling of tension being released, or even a bit of discomfort as you roll over a tight spot.
Continue to roll the ball slowly, moving from your heel to the arch and up to the toes. Feel into the sensations as you move, noticing the texture of the object against your skin, the firmness of the ball, and the way your foot responds. Allow yourself to explore these sensations fully, staying present with each movement. Notice if any emotions arise as you continue this massage — perhaps a sense of relief, a feeling of self-care, or even frustration if you encounter a particularly tight area. Allow these emotions to be present, knowing they are all a part of the experience.
Visualize each roll as a wave of relaxation, spreading through your foot and up into your leg. See if any images, memories, or symbols arise as you continue this practice — perhaps a memory of walking on a beach, a belief about nurturing oneself, or an image of warm, soothing sand. Allow these images to deepen your connection to the practice, letting them enhance your sense of relaxation and care.
When you feel ready, switch to the other foot and repeat the same process. Take a few deep breaths as you finish, noticing how your feet feel now — perhaps more relaxed, more grounded, or simply more at ease. Gently open your eyes, carrying this sense of relaxation and self-care with you into your day, feeling more grounded and connected to your body.