Foot Rolling
Materials Needed
Feeling
Stress
How to Do It
Use a small ball, like a tennis ball, and roll it under the soles of your feet while sitting or standing. This helps to release tension in the feet and improve overall relaxation.
Why It Works
This practice releases tension in the feet and improves overall relaxation.
Guided Practice
Sit comfortably and take a few deep breaths, feeling the air move in and out of your lungs. Notice the sensations in your body, perhaps feeling a sense of stillness or restlessness. Let your breath guide you as you prepare to engage with this exercise.
Continue by gently placing the ball under your right foot and start to roll it from your heel to your toes. Feel the sensation of the ball pressing into the different parts of your foot, perhaps a feeling of pressure or a gentle release. Allow your foot to explore the movement, feeling the texture of the ball, the sensation of the muscles and tendons responding. Imagine the tension releasing with each roll, like knots untying.
Continue rolling the ball under your foot, noticing how the pressure affects different areas. You might feel a deeper release in certain parts, or a sensation of tightness giving way to relaxation. Allow yourself to explore these sensations, staying present with the movement and the breath. Visualize the ball as a tool gently smoothing out any knots or tightness in your foot, bringing relief and comfort.
Switch to rolling the ball in small circles under your foot, exploring different areas. Perhaps you feel a gentle massage in the arch or a deeper release in the heel. Breathe deeply, letting each exhale help release any tension. You might imagine the ball as a wave gently washing over your foot, soothing and calming with each movement.
After a few moments, switch to your left foot, repeating the same rolling movements. Notice if there are any differences between the two feet—perhaps one feels tighter or more sensitive. Allow yourself to be curious, exploring these sensations without judgment. Imagine your feet becoming more relaxed, more open with each roll of the ball, as if tension is being drawn out and replaced with a soothing lightness.
As you continue, allow the rolling to become more intuitive, moving the ball to areas that feel like they need attention. Feel the sensation of the ball under your foot, the gentle pressure that brings awareness and release. Let yourself explore these sensations fully, noticing how your feet respond and relax.
As we bring this practice to a close, remove the ball and place both feet flat on the ground. Feel the surface beneath your feet, the connection to the earth. Notice how your feet feel now—perhaps more relaxed, lighter, or a different sensation altogether. Take a few deep breaths, grounding yourself back in the present moment. When you’re ready, slowly open your eyes or lift your gaze, carrying with you the sense of release and relaxation that this practice has provided.