We can start this meditation by gently closing the eyes.
You may sit or remain standing for this.
We're just going to connect to the body,
Noticing how the feet feel on the floor.
If you're sitting,
How the butt feels in the chair,
But either way,
You're just noticing how the body feels right now.
You may even just ask that question with curiosity.
How does this body feel right now?
Noticing the answers that come with nonjudgmental awareness.
I'm just listening without changing how the body feels,
Bringing awareness to the breath,
Noticing how the air feels as it moves in and out of the body,
The temperature,
Speed,
The depth,
How the skin feels against the clothes,
How the body feels as it fills and empties of air.
When the mind wanders,
You simply come back to the breath with no judgment and maybe a small smile.
If you're sitting,
Please stand.
You can open your eyes,
Keeping your gaze located down and making sure you don't hit anything as you walk.
And you're going to slowly lift up one leg,
Noticing what it feels like as the foot leaves the floor.
Notice the muscles that are required to lift the foot off the floor and move it forward for a step.
Noticing how the foot feels as it touches the floor again,
How your body feels balanced between your legs as you move forward.
And as the body moves forward,
Leans on the foot that's forward,
Notice how the foot feels as the weight shifts.
Notice the position of the body,
Any tilting,
Any leaning.
And now the back foot leaves the ground,
Noticing what that feels like,
Swings forward past the first foot,
Touching the ground,
As you become aware of what that foot feels like and how the shift in the body feels,
Moving from one foot to the other.
As you walk,
Moving your weight to your front foot now,
Repeating,
Lifting the back foot off the floor and noticing what that feels like.
Slowly swinging it past the foot that's down and moving forward slowly at this pace,
Noticing all the sensations of moving,
Keeping your awareness focused on the body as you move forward.
And when you reach the end of the space,
Turning around,
Noticing what all that feels like,
Slowly shifting your weight.
How many steps does it take to move your feet to turn around?
Starting to walk back at this pace to your original position.
Continue walking back and forth,
Noticing all the thoughts.
And sensations.
Whenever you feel done,
Noticing what it feels like to stand still,
Any change in energy,
Any change in posture,
Anything you notice about your flexibility as you stand and breathe.
When you're ready,
You can open your eyes and come on back.
