Hello,
This is Dr.
Shaniqua Walker-Barnes.
Today I am going to guide us through a walking meditation.
Walking meditation is a form of mindful movement where we use the practice of walking to cultivate awareness of our embodied experience.
For this practice you will need to choose a space where you can walk back and forth,
Perhaps in a circle or even a straight line.
This can be outside or inside.
It doesn't have to be a long distance,
Just a space of about six to eight feet that you can walk repeatedly.
The space could be as short as a yoga mat or as long as a hallway or a driveway.
The important thing is to choose a path where you won't be interrupted and where you don't have to make any decisions about which way to go.
As you do this practice,
Be mindful of your body's needs and limitations.
Adapt the practice in any way that is helpful to you.
If you have issues with balance,
You might walk close to a wall so that you can support yourself with one hand.
Or if you are unable to walk,
You can follow this practice from a seated position,
Perhaps imagining yourself going through the motions as you sit in your chair or wheelchair.
So take some time to find your walking space.
It might be helpful to pause this recording while you find your path.
Once you are in place,
Take a few moments to settle into your standing position.
Your feet should be about shoulder's width apart,
Your knees relaxed and slightly bent,
Your back and neck straight.
Your head and eyes should be directed in front of you.
Keep your eyes open for this practice and let your gaze naturally come to rest on a spot about five to eight feet in front of you.
That could be a spot on the ground or a wall,
A window,
A door.
Wherever your eyes naturally land as you stand tall and relaxed.
Stand in this position for a few breaths.
What does it feel like to stand here?
What do you notice in your body?
Breathe and check in with your body.
Now direct your attention to your feet.
Notice how even without looking at the feet,
You can be aware of them.
Notice the weight of the body and how you feel that weight in your feet,
In the heels,
The arches,
The ball of the feet,
The toes.
There's no need to do anything yet,
Just notice.
Now prepare to lift your leg to begin walking.
As you do so,
Notice what the body does to take a step.
Notice how the weight shifts to one side of the body.
The knee and the hip bend and flex.
And finally,
The foot lifts up off the ground.
Notice the forward movement as you place the foot down.
Where does the foot first make contact with the ground as it lands?
Then begin to shift to take the step with the other side,
Noticing again the weight shifting,
The foot lifting,
Moving,
Landing.
Continue with this sequence.
First one foot and then the other until you come to the end of your walking path.
When you come to the end of your path,
Come to stillness for a few seconds,
Allowing the weight to settle on both feet.
And then carefully,
Slowly begin to turn around,
Noticing how the body moves to allow this.
And when you are ready,
Continue walking back and forth at your own pace,
Focusing your attention on the sensations of walking,
Shifting,
Lifting,
Moving,
Landing,
Shifting,
Lifting,
Moving,
Landing.
At times you may find that your attention has drifted,
Perhaps focusing on thoughts,
Feelings,
Sounds,
Or other sensations in the body.
Maybe you have become lost in your own internal dialogue,
Thinking about the day ahead,
Planning,
Or even drifting into the past.
This is normal and natural.
When it happens,
Gently redirect your attention back to the sensation of walking.
You may want to experiment with changing your pace to see how it feels,
Perhaps speeding it up or slowing down.
There's no right or wrong speed.
Simply choose the pace that is comfortable to you and that allows you to main awareness of movement.
Shifting,
Lifting,
Moving,
Landing,
Being mindful of the body walking,
Mindful of the body breathing.
The next time you come to the end of your path,
Stand in stillness for a while,
Noticing what the body feels like now,
After this practice,
And perhaps giving yourself a bit of gratitude for doing this practice today.
In a moment,
You will hear the bell ring,
Bringing this meditation to an end.
Thank you for practicing with me today.
