My name is Allison.
Welcome to your mindful walking meditation.
Start in a standing position.
You can be outside or you can be inside.
If you are inside,
Choose a stretch of about 10 to 20 feet where you can walk back and forth.
Right now,
Stand with your weight evenly distributed between both feet.
The knees slightly bent and soft.
The upper body straight yet relaxed.
The gaze is soft and directed down toward the ground,
Just about 5 feet in front of you.
Bring the awareness to the soles of the feet.
Notice the weight of your body in the heels,
The balls of the feet and the toes.
Then just before you start walking,
You may notice a mind full of thoughts and stories distracting sensations throughout the body and many emotions.
Simply notice each distraction with kind curiosity and then gently return the awareness to the weight in the feet.
Start walking.
Notice the weight in the feet.
Notice how you lift,
Move and place each foot as you walk along the path.
If you come to the end of your path,
Stop,
Pause briefly to feel the weight between the feet and then go the other way.
Notice the weight in the feet.
Notice the lifting,
Moving,
Placing,
Shift sequence of each step.
You may want to experiment with changing your walking speed.
Notice how the experience changes when you slow down but don't walk so slow that you lose your balance.
If you're feeling restless or sleepy,
Then walk faster.
Notice your feet.
When the mind wanders,
Come back to your feet.
Feel the sensations of the feet.
Notice your breath.
Notice your senses.
What do you feel?
What do you see?
What do you hear?
Is there a smell that's present?
Is there a taste that's present?
Let the attention on the feet continue moving forward.
It's time now to come to a stop.
Notice the sensation in the feet.
Notice the weight evenly distributed between both feet and the knees slightly bent and soft.
Take a deep breath in and a full breath out.
This now completes your walking meditation.
