In order to start changing muscle action, you first have to have some sense of basic orientation to the part of the body you are noticing. Before getting very refined…you have to be sure the basics are in place in your awareness. Just like starting to use a compass or navigating system, you need a language of directions.
In regard to your foot you have a top side, a bottom side, and a little toe side and a big toe side.
You likely also can feel the front as the leading edge and the back side of your heel as the back.
Intermediate Refinement gets a bit more precise.
You might notice the toes as a group or individually. It’s possible to Notice the Big Toe, then the next one over, then the next, then the next, and perhaps now you notice you are at the Little Toe.
You might find out especially if you have toe arthritis or stiffness or pain that toes aren’t very distinct at all or are difficult to mentally go from one to the next without getting a sense of blob. You may not have all your toes. Notice if you are OK remembering them ,or if not and you get a distressed feeling, move your attention to someplace safer to notice.
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