Welcome to the movement meditation.
Today I'm inviting you to get on your feet and start walking.
Find a place where you won't be disturbed and where you can walk at your own pace.
You might want to walk slowly to be more comfortable.
Start walking and as you walk for now just focus on your breath and the rhythm of your breath.
As you breathe in and you breathe out,
Observe the movement of your body.
What happens when you breathe?
Which part of your body is moving because of the breath and which part of your body is moving because you're walking?
Observe the movement of your belly but also your gravitational centre and observe as you walk how it moves with you and with your movement.
If you observe your belly,
You put your attention on your belly as you walk,
You will realize that here there's a centre point that stays constant and walk with you,
Move with you.
Now turn your attention to the sole of your feet as you walk.
Try to slow down the pace.
Slow down a lot until your movement are really slow and you're able to observe and take note of everything happening as you walk.
From your toes leaving the ground,
Your leg going up and then down,
Your heel touching the ground and the sole of your feet,
Your toes,
Then your centre of gravity is going forward for your next foot to be lifted from the ground until the last toe is touching the ground and your other leg is going up,
Across and down,
Your heel touching the ground and then the sole of your feet and the toes and again going as slow as you can.
For the next few seconds,
Keep walking very,
Very slowly,
Observing each movement as if you were taking a picture of all the single steps you need to walk,
All the single movement you need to get your feet from back to the top.
As you are a bit more comfortable with observing everything happening at a very slow motion,
You can slowly start to walk a tiny bit faster but still keeping this very intense awareness on the movement of your legs.
Observe also the movement of the top part of your body,
What are your hands and arms doing?
How does it feel in your back?
How is your head and neck and shoulders moving?
Keep walking but this time trying to turn your attention on your whole body,
Scanning it quickly from head to toe or toe to head,
Still keeping the awareness on the sole of your feet in the background.
During this meditation,
If you get distracted,
Always come back to the sole of your feet touching the ground.
The right foot,
The left foot,
The right foot,
The left foot and so on.
Now I'm going to invite you to synchronise your step with your breath.
For example,
One inhale might be two steps and one exhale might be two or three.
Your inhale,
One,
Two,
You exhale,
One,
Two,
Three,
Whatever rhythm works for you.
Try to synchronise your breath with your steps and in the back of your mind,
Keeping the attention on the sole of your feet.
No anchor is the sole of your feet.
You breathe in and you walk,
You breathe out and you walk,
That's it.
Nothing else to do right now.
Now slowly start to go back to a pace of walking that feels more natural.
Keeping the awareness on the sole of your feet and on your breath.
Then scan your body to see what you feel in your muscles,
In your shoulders,
Legs,
Neck.
Is there any tension coming from this walk that has been going on at a pace that is not probably a pace you are used to walk?
What can you notice?
And slowly looking around you,
Taking in your environment,
The other people around you,
The noises,
Everything.
When you are ready to go back to your day,
You can come out of this meditation and walk at your own pace.
