Welcome to the mindful walking practice.
You are advised to practice in a safe and quiet environment.
Find a space where you can take about 8 to 10 steps on a clear,
Straight path.
Ensure that the walking surface is flat so that you maintain your balance more easily.
It is best to do this practice barefoot or in socks.
Let's begin by standing up straight and tall with the feet hip distance apart,
Relaxing the shoulders,
And allowing the arms to comfortably rest by the sides of the body.
Gently shifting your body weight to the left and becoming aware of the sensations at the bottom of the left foot,
Perhaps noticing pressure or weight and a sense of lightness at the right foot.
And now begin to walk forward slowly and mindfully,
Lifting the right foot,
Moving it forward,
And gently placing it down with the heel touching the ground,
Followed by the toes.
And now slowly shifting the body weight forward,
Lifting the left foot,
Moving it forward,
And placing the left foot on the ground.
Continue walking mindfully,
Paying attention to the physical sensations of walking,
Noticing movement,
Balance,
And pressure,
The soles of the feet in contact with the ground.
There is no where you are going.
There is no destination.
Instead,
Simply bringing a sense of curiosity to the experience of walking,
Resting your attention on the sensations at the feet,
The ankles,
The calves,
The knees,
Thighs,
And hips,
One step at a time,
Attending to the physical sensations of walking.
When you reach the end of your walking path,
Pause and notice how the body feels standing still.
And then when you're ready,
Turn your body around and begin walking again,
Attending to the physical sensations of walking,
Paying attention to how each foot is being lifted,
Moved through the air,
And placed on the ground.
If you find it to be helpful,
You may wish to silently repeat three words to yourself.
Lifting,
Moving,
Placing.
Lifting,
Moving,
Placing.
If you notice that the mind's attention has wandered away,
Simply know where it has gone to and gently invite your attention back to the sensations of walking.
Lifting,
Moving,
Placing.
Lifting,
Moving,
Placing.
If your mind has once again drifted off,
Simply acknowledging where it has gone to and then escorting your attention back to the sensations of walking.
One step at a time.
Inviting gentleness and curiosity to every step that arrives in your awareness.
Notice the body moving from back to front.
Notice the body weight shifting from one leg to the other,
Attending to every step with full awareness.
Lifting,
Moving,
Placing.
Lifting,
Moving,
Placing.
Over and over again,
Notice where the mind's attention is and bring the attention back to the bottoms of the feet.
As this practice comes to an end,
Gently bring the body back to stillness and return to a standing posture,
Allowing the eyes to close or lowering your gaze to the floor,
Moving your attention through the body and noticing any sensations that may be present in each moment.
When you hear the sound of the bell,
Take a deep breath in and as you exhale,
Opening or widening your eyes.
