Hi and welcome to this practice where I'll be guiding you through a walking meditation where the intention will be to bring our full attention to walking.
So walking with no destination in mind,
Not trying to get anywhere,
Rather being with the movements and sensations of walking as fully as possible.
Please come to standing if you're able to.
You can also do this practice seated or lying down,
Mimicking walking with your feet or your hands,
Or even just visualizing yourself moving through your space.
We'll begin with a few moments of stillness.
Noticing the space around you,
The objects within it,
The empty spaces,
The colors.
And now bringing your gaze down to the floor.
Directing your attention to your body.
Perhaps noticing your breath.
Perhaps noticing sensations within your body in this moment.
And now bringing your awareness down to your feet.
Feeling the points of contact between your feet and the ground.
Feeling any sensations at your feet.
Beginning to sway gently forward and back,
If you're able to.
Feeling free to sway side to side as well.
Staying tuned in to your feet as you sway.
And now coming back to stillness.
And shifting your weight onto one foot.
Pausing here to notice.
Lifting your opposite heel.
And when you're ready,
Taking a step forward,
Beginning to walk.
Noticing when your front foot makes contact with the ground.
How you roll through the foot.
Also becoming aware of when your back heel begins to lift.
Bringing,
Bringing your full attention to your feet and the steps that you're taking.
Walking at a pace that allows you to stay connected with your movements and sensations.
If you're outside and wish to walk at a faster pace,
That's completely okay.
Just bringing a similar quality of attention to your steps,
To your body as you walk.
In this case,
You may wish to keep your attention on one foot for a few steps before switching to the other.
If it's helpful,
Labeling the contact through your feet as you walk.
For example,
Heel,
Ball,
Toes as you roll through the front foot.
Heel,
Ball,
Toes.
This can also be repeated for the back foot as it comes off the ground.
Heel,
Ball,
Toes.
You may notice how your weight shifts from side to side as you walk.
You may notice the areas where you feel muscles working.
Or even how you're relating to this experience.
Whenever you're turning around or turning a corner,
Staying present with the movement,
With the shifting of weight through your feet,
With the sensations at your feet,
At your legs.
Whenever you notice your attention has been pulled away from the present moment,
Gently bringing that back to your next step.
Perhaps expanding your attention now to your body as a whole,
To what your arms are doing,
To your breath.
As you're paying attention to what's going on inside of you,
Trying to maintain some connection to what's going on outside of you,
In your space,
In your surroundings.
Continuing for a few more steps.
Slowly coming to stillness again.
Seeing what you notice within your body in this moment.
And when you're ready,
Releasing the practice,
Lifting your gaze.
