Welcome to this mindful walking practice.
Today we're going to explore what it feels like.
To really inhabit your body as you move.
To come home to it.
You might say,
After a period of living.
Largely in your head.
So many of us spend our days.
From the neck up,
Planning,
Thinking,
Worrying.
We might find ourselves scrolling.
And the body quietly carries us through it all.
Without much acknowledgement.
But today we're going to change that for a little while.
Let's begin walking now.
A gentle,
Unhurried pace.
Or if you're watching rather than walking.
Simply bring your attention fully to the sensations in your body right where you are.
Let's begin by looking at the weight of the body.
With each step,
Feel the ground rising to meet you.
Solid.
Supportive.
Reliable.
Notice how your weight shifts as you walk.
From one foot to the other.
And a continuous rhythmic transfer.
You've done this millions of times without thinking about it.
Right now,
We're simply going to pay attention.
The heel makes contact first,
Perhaps?
And the edge of the foot.
The ball and push off with the toes.
A whole small journey with each step.
Now bring your attention to the movement of your legs.
The swing of each leg forward.
A slight rotation in your hips.
The counterbalance of the arms.
Your body in motion.
Now notice your spine.
Tall but not rigid.
Your head balanced on top of it.
Your eyes looking forward at a comfortable gaze.
Not too fixed.
And not too scattered.
You are a body in motion.
Moving through space.
This is remarkable.
If we let ourselves think about it.
The coordination.
The balance.
Be thousands of tiny adjustments happening every second.
Without any conscious instruction from you.
Let's bring your attention now to your breath as you walk.
Notice how it's adapted itself to the pace of your movement.
The body is remarkably intelligent this way.
See if you can let the out-breath be slightly longer than the in-breath.
Not forcefully.
Just gently.
This activates what's called the parasympathetic nervous system.
The rest and digest response.
Which supports a sense of calm.
So N.
And a longer out.
Once again,
In.
And a longer out.
Let's practice that.
Now,
Let's become a little more curious about the sensations in the body.
Not analyzing.
Just noticing.
Just being curious of your own experience.
Is there any warmth anywhere?
Perhaps in the muscles that you're working.
The soles of your feet.
Your face.
Is there any lightness or discomfort?
Simply notice where you don't need to fix it.
Just acknowledge it.
There's tension there.
And move on.
Notice the rhythm of your movement.
Whether there's a lightness or a heaviness in your steps today.
Whether your body feels familiar or a little strange.
As bodies sometimes do.
When we actually pay attention to them.
Let's take this moment to connect to our body.
I'd like to pause here and offer something that can sound unusual.
But tends to feel rather profound when you genuinely try it.
As you walk.
See if you can generate a sense of.
Appreciation,
Even just a small one for this body that is carrying you.
This body that breathes without being asked.
This body that heals cuts and bruises.
That knows how to sleep.
How to digest.
How to regulate its own temperature.
That has been with you.
Every moment of your life,
Good and difficult alike.
We are often very focused on what the body looks like,
Or what it can't do,
Or how it's let us down.
But right now.
In this moment.
It is here.
It is moving.
It is alive.
Let's take a moment of gratitude for your body.
And in this moment,
Let's go back to our breath.
Gently breathing in.
And a longer out.
Breathing in.
And a longer out.
Begin to slow your pace gently now.
Feel the transition.
The shift from movement towards stillness.
Come to a stop if you're walking.
Feel both feet on the ground.
Stand tall for a moment and take a slow breath in.
And out.
Notice how you feel right now.
In your body.
In your mind.
Whatever is here is yours.
It's real.
And you've given yourself the gift of noticing it.
Carry this quality of body awareness with you into the rest of your day.
Your body is always there.
Ready to bring you back to the present moment.
Whenever you remember to notice it.
Thank you so much for practicing with me today.
I hope this has offered you a moment of genuine rest and care.
Take good care of yourself and I'll see you next time.
