We're not trying to get anywhere in a walking meditation.
We're simply making the process of walking our object of attention.
So find a space in your home or garden where you can walk up and down.
A laneway which allows you to take six to fifteen steps.
Starting the practice at one end of your laneway,
Just standing on the spot.
Taking a moment to notice how it feels to stand.
You might want to close your eyes and just get a sense of your body here right now.
We often rush from one task to the next without paying much attention to our bodies.
So setting an intention now to notice your body in this practice.
When you're ready,
Opening your eyes and keeping a soft gaze just ahead of you.
Slowly begin to lift one foot to take your first step.
Then the other foot.
Continuing step by step until you get to the end of your laneway.
Remembering we're not trying to get anywhere,
So taking slow steady steps.
When you get to the end of your laneway,
Pause for a moment.
You might like to close your eyes again and notice how it feels to stand.
Before opening your eyes and slowly turning to take your steps to the other end.
Repeating this process a few times at a slightly slower than normal walking pace.
So you can pay better attention to what's going on as you walk.
Okay,
Now the practice is familiar.
Spending the next few moments of limited time in practice Total Partnered when you're putting yourself up.
Guard your residents with Pittsburghx few moments paying attention to your feet as you walk.
What does it feel like in your feet step by step?
You you If your mind wonders,
That's no problem.
That's what minds do.
Notice where it went,
Then gently bring it back to paying attention to your feet.
What temperature is the floor or ground on your feet?
How does your foot touch the floor each time?
Is it heel-toe or toe-hill or flat?
Does all of your foot touch the floor or any parts of it?
Paying attention to what it feels like in your feet,
Step by step.
When you next get to the end of your laneway,
Moving your attention now to your legs,
From your ankles all the way up to your hips.
How does walking feel in your legs,
Step by step?
Noticing how each leg bends at the knee to lift up.
What muscles can you feel working?
How do you shift your weight from one leg to the other?
Noticing the effort your legs put in,
Step by step.
Can you notice any sensations in your legs as you walk?
Pressure,
Warmth,
Tingling,
Discomfort?
When you next get to the end,
Moving your attention to your entire body as you walk.
How does your whole body feel,
Step by step?
How does your body work together as one?
How do your arms hang and move as you walk?
Including your breath in your attention of your whole body.
Does your breath move in and out in the same rhythm as you're walking,
Or in its own time?
Can you get a sense of your body moving through the space in front of you?
This one can be tricky,
But give it a go.
And each time your mind wanders,
Notice where it went and gently bring it back to paying attention to your whole body walking through the space in front of you,
Step by step.
When you come to the end of your laneway,
Pause for the last time.
Close your eyes again and notice how it feels once again to stand.
How does your whole body feel now it's stopped?
How did it feel to walk with no purpose other than to pay attention to your walking?
Taking a moment to reflect on the practice,
What was it like for you?
And when you're ready,
Opening your eyes and gently continuing your day.
