Walking Meditation (With 5 Minute Silence)

This is a highly restorative walking meditation. Together, we move from sitting to standing, giving ourselves a few moments before letting our awareness come down through the legs to the floor, being aware of the whole body. In walking you can use a variety of methods but feel the whole body walking. In this practice, we lift the leg and move it forward and the hips provide a counterbalance to the movement. We can see how the hips and shoulders move … this is the whole body walking. Feel the foot coming onto the ground, lifting and the weight being transferred in a fluid manner. Stand first and then start to walk, Relax around the eyes. When you get to the end of your track stop and feel the body standing, take a few breaths, turn and walk the other way feeling the whole body movement.

Note: This practice contains a 5 minute silence.

Transcript

So let's take some time to come into standing position.

And we'll look at some,

Let's do some walking.

First of all just coming into standing.

So you go from sitting to standing,

Bringing your body upright.

Give it a few moments.

So you feel your awareness come down your body into the floor.

This means that you have a clear sense of the legs,

The feet,

The floor,

So the whole body.

When we sit a lot the tendency can be that the body is just this,

Or maybe just this,

Or just this.

When we stand up,

Just a few moments awareness to come down into the chitta extends down the body into the floor.

So you feel quite balanced and steady.

And also aware of around your body.

So you have this,

You have this,

Also you have around your body.

Is that comfortable?

So when we do walking there is no particular,

You can use any variety of techniques or systems.

Main thing is to walk so you feel the whole body walking and you have enough space,

Sense of enough space around you so you don't feel too compressed.

So when we walk the walking is,

How does walking,

We come onto one leg,

Lift the other leg,

You swing it.

You notice if you walk in a balanced way as your right hip comes around,

Your right shoulder comes back a little bit to counterbalance.

So the walking is like quite fluid.

You walk quite slowly,

You walk quite small walk,

If you like to walk.

When you see the way that the shoulders,

The hips and the shoulders,

How they move,

So the whole body walking,

It's not just the legs.

But when you're mindful walking,

Everything hips,

Shoulders,

Body,

Feet,

Flowing along.

And also walking is really,

As you become,

Get more clear about it,

You need to feel the foot coming onto the ground and the weight coming onto that leg.

So the walking is also like slightly like this,

Rising up,

Coming down.

So there's a lift.

It's not much,

But just a little bit of lifting.

So the overall experience is quite fluid.

So I encourage you to find a way of walking that feels comfortable for yourselves.

When you begin walking,

Stand,

Feeling the whole body standing and then the movement and bringing yourself,

Your attention within the movement.

If you find your mind runs out,

Stop,

Standing.

Also try to relax around your eyes.

And so,

Yeah,

And then when you get to the end of your walking track,

Stop.

Again,

Feel the standing position.

Take a few breaths,

Return,

And then continue walking again,

Walking the other way.

See how that feels.

Watching the movement,

The experience of movement,

Sensations,

And energy in your body.

Walk quite slowly.

Breathing again.

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Reviews

Thank you 🙏🏾

A clear instruction on walking meditation as well as a reminder to allow the body and mind to relax and cultivate awareness of the body and kindness to ‘self’ and ‘others’