This informal walking practice will help calm the body,
Settle the emotion and press refresh on your mind.
As you walk towards the door to enter out of the building,
Make a conscious effort to drop anything burdening your mind.
If it helps,
Imagine all the thoughts in your head trickling down into your arm,
Dropping into your hand.
Allow yourself to feel the building tingling there.
And then,
Just as you leave the building,
As you step out into the air,
Giving your hand a flick,
Throwing off everything,
For now.
So,
Striding out at a fairly brisk pace,
Letting your arms swing naturally and holding an upright but relaxed posture,
Giving your shoulders a move to dislodge any tension.
If you're walking in a busy street,
Let your eyes rove a few feet in front of you and let part of your awareness during this exercise always rest there.
Settle in to the pace of your walking.
As you walk,
Notice your breath.
Notice the rhythm of your breathing.
Not trying to change it in any way,
But just being aware of the breath and the fact that you're breathing.
Aware of the air flowing in and out of your nose and mouth,
And the movement of your chest and upper body lifting as you breathe in,
And slumping slightly as you breathe out.
Just walking and breathing.
If you're getting distracted by thoughts or other sensations,
Sounds,
Acknowledge them,
Notice them,
Because they're there,
But then let them go.
Bring your attention back,
Gently but firmly,
To the fact of your walking and the fact of your breathing.
Staying with it,
Moment by moment.
If you feel comfortable,
Slow your walk very slightly.
Just using a little energy to stay aware of your sight and your breath.
And now encompassing your feet,
Becoming aware of your feet as they're placed on the ground.
Noticing the heel touching first,
And then the roll over the arch and onto the wall,
Toes scrunching,
And then the balance,
And the other foot pivoting,
Lifting from the ground.
Feel the movement of the foot and the toes.
Aware of the other sensations too,
From footwear,
Or the solidness of the ground as the foot is placed.
Aware of your feet.
Walking.
Aware of the movement of the foot,
The lifting of the heel,
The balance,
The placement,
The tipping on the toes,
The balance,
The lifting of the heel,
The placement.
Not trying to be too focused,
Allowing yourself to feel the swing of the leg.
Notice the rhythm of the walk.
Noticing now the weight of the leg as you lift it,
The lift and the swing,
The movement,
The balance and tilt,
Placing one foot in front of another,
Swinging one leg in front of another.
The balance and tilt,
Placing one foot in front of another,
Swinging one leg in front of another.
Slowing down a little more if you can.
Just walking,
Being aware of the sensations of walking,
And letting everything else go.
And seeing if you can catch and note the balance point in your walk.
The slight tilt to one side of the body as the foot lifts from the ground,
And the correction as it comes to rest there.
Continuing on,
Noting and releasing any thoughts,
Sounds or sensations other than the walking.
Being aware of your sight,
Aware of your breath.
Comfortable,
Relaxed,
Just walking.
And now opening awareness to the whole of the body as you move.
Awareness encompassing the feet,
Legs,
Hips,
Belly,
Abdomen,
Chest,
Shoulders,
Arms,
Hands,
Fingers.
Aware of your body inside and outside as you continue to walk.
Noticing the flow of the energy as you move and as you breathe.
Feeling the sensations of the flow of the air as it passes.
Steady,
Awake and aware.
And now you can continue your walking or return,
Refreshed and ready to re-engage with your other activities when you get back.
