Now I'm giving you instructions for slow walking meditation.
You need about 5 meters distance,
But even a much shorter walking path will do.
You might do this practice barefoot or in socks or in your shoes if the situation doesn't allow anything else.
For the walking meditation,
You start by standing well balanced with your feet at a natural distance apart.
Your back is straight,
Your arms are relaxed at your side,
Or maybe you like to hold your hands together in front or behind your body at a comfortable height.
Close your eyes for a moment and breathe freely.
Your lips slightly apart.
Feel the contact of your feet on the ground,
The temperature of your feet,
The texture of whatever they touch.
Let any tension flow from your chest and throat.
Shift your weight with tiny movements from one foot to the other without lifting your feet to get a feel for your balance.
Take a little while to sense the inside of your body and how tiny adjustments in your muscles and energy affect your balance.
Now open your eyes,
Look ahead of you on the floor,
But not down on your feet,
And start lifting the left heel.
Lift the whole of the left foot,
Bring it forward just a little bit,
And put it down.
As you put it down,
Your whole weight is on this left foot,
And the heel of the right foot is lifted naturally.
Now lift the whole of the right foot,
Bring it forward just a little bit,
Put your full weight on it as you put it down,
And be aware how your left heel is lifted.
Continue to walk very slowly and mindfully in this way,
Taking very small steps,
And walk the length of your walking path.
Have your full awareness in the sensations of your feet,
And make sure your body continues to be upright,
Relaxed,
And dignified.
At the end of your walking path,
Stand still.
Then turn slowly and mindfully,
Aware of the movements of your feet turning.
Stand again for a moment,
Aware of your body standing,
Then focus again on the movement of your feet,
And walk in the other direction.
At times it can be helpful to use a little label in the back of your mind,
Saying lifting,
Moving,
Placing.
As you lift,
Move,
And place your foot.
Lifting,
Moving,
Placing.
Make sure your main focus is on sensing your feet.
Walk back and forth in this way,
Quietly,
Relaxed and mindfully,
Completely present with walking for 10 minutes or 20 minutes or even longer.
For once you are not going anywhere.
You are present and still within the walking.
At times you will get lost in thoughts.
If that's the case,
Be aware of thinking and whatever you thought about,
And gently but firmly bring the focus back to your feet.
At times you might want to pause and just stand.
Feel your body standing.
Standing meditation.
At times you might be aware of your other senses.
Seeing,
Hearing,
Smelling,
Especially if you are walking in nature.
Be aware of the experience of your senses.
Be aware of how you feel.
Be aware of the thoughts that pull you away from the present moment.
And come back to simply being.
Focusing on your feet.
Being content with taking one step at a time.
