To practice this walking meditation,
Start by finding a place where you can be on your own and where you feel the most comfortable.
You can walk inside your home,
Outside in your yard or anywhere you can access enough distance.
Stand still for a moment,
Place your hands on your belly and close your eyes.
And now listen to my guidance.
As you breathe in,
Allow your abdomen to rise and as you breathe out,
Let it fall.
Focus all your attention on your breathing.
That's right,
Breathing through your nose and out through your mouth.
Feel yourself slowing way down and feel the contact of your feet on the ground.
Now slowly open your eyes,
Place your hands in whatever position is most comfortable and in a place where they won't disturb your balance.
Sense the weight of your body at your feet.
Feel your muscles supporting and stabilizing you.
And as you begin walking slowly,
Pay attention to the sensations in your feet and legs,
A sense of heaviness or lightness,
Pressure,
A tingling sensation and even pain if it's present.
We usually focus on the breathing as a home base.
Today the sensations you experience in your feet are your home base.
So if you lose focus,
Bring back your attention to the sensations in your feet.
Be aware of the sensations of lifting your feet and of placing them back down on the floor or earth.
Experience each step fully as you walk in a relaxed and natural way.
I invite you to stop and pause for a moment.
Feel your whole body standing,
Being aware of your senses.
And then slowly turn to face in the other direction.
And as you start walking slowly,
Pay attention to the sensations in your feet and legs.
Be aware of the sensations of lifting your feet and of placing them back down on the floor.
I invite you to stop once again and pause for a moment.
And feel your whole body standing,
Being aware of your senses.
And then slowly turn to face in the other direction and you can start walking slowly.
If you lose focus,
Bring back your attention to the sensations in your feet.
Be aware of the sensations of lifting your feet and of placing them back down on the floor or the earth.
And now you can stop and stand still.
Take a deep breath in and breath out.
Deep breath in and out.
And let your breath be natural and easy.
