We'll begin this practice from a standing position.
If you're going to be physically moving and walking,
Go ahead and take a standing position.
And you're also welcome to practice from a seated position using your feet on the ground to mimic that sensation of walking with the feet.
And you can also alternatively use your hands as if you are pedaling and walking.
We'll first start in stillness from the standing or seated position.
And it might be most supportive to keep eyes open,
Especially if you'll be moving for your safety.
And if you're seated,
You do have the option of closing the eyes.
And as we arrive here and now in this moment,
I invite you to bring ease to your eyes.
And soften the gums in your mouth.
And then invite your shoulders to dissolve.
If you're seated,
You can create a little bit of pressure with your feet to mimic the sensation of standing.
Or if you're using your hands,
You can press down to mimic that sensation.
As we begin in stillness and standing,
I invite you to notice the surface below you that's supporting you.
Perhaps you're outside on grass or dirt.
Or inside on a soft rug or carpet.
Or maybe a hardwood floor.
And as you're standing still,
Is it possible to notice all the micro-adjustments that your feet and your body get to make to hold you in a standing posture?
Perhaps noticing if your weight is evenly distributed on your feet.
Or might you find yourself resting on your heels?
Or a little more forward onto the balls of your feet.
Perhaps bringing curiosity to what's happening in this moment.
And using your eyes to identify the path that you'll be taking.
And not moving yet,
Just simply noticing where your end point will be.
You can move in a straight line from A to B and then back to A.
You can go in a circle around an object or a table or a tree outside.
And there might be another creative configuration depending on your space.
Seeing if you can keep the journey on the simpler side and remember that this isn't about getting anywhere and really just more the felt sense of what it's like to be moving.
And if you're practicing from a seated position,
Just getting your feet or hands ready.
And as we remain in stillness,
Is there perhaps a noticing of this desire to get on and start already?
Or maybe there's this resting and this appreciation for this standing posture and not wanting to move.
Whatever is there,
Just meeting it with kindness and allowing it to be as it is exactly.
Let's begin our journey now.
I'll invite you to take a slow and intentional step and you'll have the opportunity to experiment with different speeds and paces.
I invite you to begin more slowly because it might be more supportive in noticing what's happening.
So as you take that first step,
Feeling your feet or your hands moving depending on what you're using.
And continuing on with that second and third step.
Just moving really intentionally.
Using the action of lifting,
Raising,
Landing,
Switching.
Pulled yesterday.
Remembering that every meditation,
Every meditation,
Every meditation,
Every meditation,
Every meditation,
Is an opportunity to start again with fresh eyes and perspective,
Beginner's mind.
Could you imagine that this was the very first time you were learning to walk again?
The invitation with that is to bring a sense of awe and wonder to this magnificent vehicle and vessel that is your body.
And these feet that allow you to physically move throughout your life,
Throughout your living space.
Okay.
If your eyes are open,
You can recognize the objects in your visual field just to be as they are part of your experience.
Noticing without getting carried away.
If you're inside,
You might notice perhaps a messy part of the room.
You could notice perhaps the inclination to want to clean it or organize it.
Just telling your mind,
Oh,
It's okay.
We're not doing that right now.
When you notice distraction,
Whether it's visual,
And it could also be mental as well,
Bringing your focus back into the sensation of walking and moving,
Allowing your feet to become the object of your focus and experience.
And you can also notice how the other parts and pieces of your body support your ability to move,
Such as your calves,
Your legs,
Your glutes,
Your hips,
Helping to maintain stability.
And if you'd like,
You're welcome to experiment with different speeds.
You could try moving at a regular walking pace,
One that you might do ordinarily.
You can even try going a little bit faster than that.
And the invitation here is to just try things out,
Especially if this is your first time,
And finding a pace that works for you.
One other thing that might be interesting to notice as you move from point A to point B,
Or you're moving in a circle,
Is whether you might be trying to count and achieve.
Are you thinking about how many laps or legs you can get in?
Seeing if you can let go of that striving and achieving.
Because this isn't about getting the best score and really just appreciating the movement and sensation of each moment.
You'll have about five minutes of continued silent practice,
And I'll bring us back.
So.
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And wherever you are in your practice,
Making your way back to a standing position of stillness,
Perhaps it's possible you still can feel the reverberation of having walked in your legs.
And just tuning into how you feel at the end of this meditation.
Bringing your attention back to your feet,
Grounding back into this space.
Taking a deeper breath to close this meditation and to come back.
