Welcome,
My name is Casey Hubbell with Yoga Wild and this is walking meditation.
Walking mindfully cultivates awareness of your body while it is in motion.
Mindful walking can help to increase your energy level if you're tired or restless,
And it can also add variety if you're doing longer periods of a seated practice or meditation.
It's also useful because directing attention to walking and even standing is something you can do anywhere,
Anytime of your day.
This may even feel more accessible if you are struggling with a seated meditation practice.
For this meditation,
I invite you to take off your shoes.
If you have this space,
I encourage you to take this practice outside.
You don't need much room.
You can pace back and forth,
But if you are outside,
Just check the space first.
Make sure there's nothing sharp or unpleasant you will step on.
Then start standing.
Maybe your feet are close together or you prefer a little wider stance for stability.
Just notice the natural sway in your body.
We'll begin with your right foot.
Notice as you pick up your right heel,
Then the ball of your foot and then your toes.
As you take a small step forward,
Feel your heel land first,
Then the ball of your foot,
And then maybe even land one toe at a time down to the earth.
As you shift weight into your right foot,
Feel your left heel lift.
The middle part of your left foot lift and then your toes.
As you take a small step forward,
Again notice as each part of your foot connects.
Keep your steps small and mindful.
As you continue walking with intention,
Your hands are relaxed at your side.
Try to let this not feel forced or exaggerated.
Good Among You.
.
.
.
.
.
.
.
.
You can give your mind a focus by counting your steps.
Start by counting to four.
Once you reach four,
Start back over with one.
If you lose count or your mind wanders,
Start back over with one.
Feel free as you practice to increase the number,
Nothing more than ten.
Finish the path you are on or complete your cycle of counting and return to standing.
Pay attention.
Notice the natural sway in your body.
Notice the earth or surface beneath your feet.
Notice your breath.
Pay attention.
.
.
Your walking meditation can be done any time throughout your day,
Especially if you're feeling rushed or anxious or hurrying someplace.
Can you pause and take ten mindful steps?
Thank you.
