We will begin by standing comfortably,
Your feet are about hip width apart,
Your arms are resting gently at your sides.
Allow your spine to lengthen softly upward.
Imagine the crown of your head lifting lightly,
As if suspended by a fine thread.
Relax your shoulders,
Let your chest soften,
Release the muscles of your face,
Your eyebrows,
Your ears,
Your jaw.
Let your tongue rest gently against the roof of your mouth,
Touch the tip of your tongue to the roof of your mouth just behind your teeth.
Now,
Bring your awareness to a point four fingers below your navel.
This area is known as the lower dantian,
It is considered the body's energy center and is often associated with the center of gravity.
In this area,
Imagine a small warm sphere of light glowing,
Steady.
Take a slow breath in through the nose,
Deep into your abdomen,
And gently breathe out through the nose.
Again,
Inhale slowly,
Feel the abdomen expand,
And exhale softly,
Releasing the breath.
Inhale,
Filling the belly.
Now begin your movement by gently shifting the weight from one foot to the other,
Very slowly.
Feel the pressure change through the soles of your feet.
Notice the subtle movement of balance,
The body adjusting naturally.
Near the center of the sole is an acupuncture point called the bubbling spring.
This is the first point of the kidney meridian.
Imagine the soles of your feet connecting with the energy of the earth through this point.
As you exhale,
Allow tension to drain downward into the ground.
As you inhale,
Imagine fresh energy gently rising from the earth into your body,
Slowly from side to side.
The breathing is soft,
Your body is relaxed,
Your mind is quiet.
And now we can begin the walking.
Walking slowly,
Slower than your normal pace.
Lift one foot gently,
And place it down with awareness.
Bend the ball of the foot,
Bend the toes.
Imagine the foot rolling across the earth like a wave.
Allow your arms to swing naturally,
Loose and relaxed.
Let the movement begin from the center of your lower dantian.
Imagine your center gently guiding each step.
Walking becomes smooth,
Rounded,
Continuous,
Effortless.
Like the flowing movements of tai chi,
You walk without effort.
Now begin to notice the rhythm of your breathing as you walk.
If it feels natural,
Allow your breath and steps to synchronize.
Perhaps two or three steps while inhaling,
And two or three steps while exhaling.
Find the rhythm that feels comfortable and natural.
This should be without effort.
As you continue to walk,
Notice the shifting of weight.
One leg becomes full,
As the other becomes empty.
Like water pouring from one container to another,
Or a slinky going down the stairs.
This flowing exchange creates balance and stability.
Bring your awareness again to the lower dantian.
Imagine that each inhale gathers energy into this warm center.
And each exhale allows that energy to circulate through the body.
Flowing down through the hips,
Then gently rising again through the spine.
Like a slow current moving,
Walking becomes body awareness.
Moving becomes meditation.
Energy flowing.
Now imagine a connection between two vast forces.
Above you,
The open sky.
Below you,
The steady earth.
As you inhale,
Feel a subtle lifting energy from above.
As you exhale,
Feel grounding energy from below.
Your steps are quiet,
Smooth,
Almost gliding.
Allow your pace to slow.
Taking smaller steps.
Outside the body.
Carry this sense of calm and grounded presence with you as you move from this practice into the rest of your day.
