Walking meditation is a formal mindfulness practice,
Similar to watching your breath and tuning into your body.
Or it can be informal,
Simply bringing awareness to walking as you walk from one place to another.
Both practices are an opportunity to be present and to interrupt mind wandering.
Stay safe by remaining open to what's going on around you,
While following the guided instructions.
It's easy to mentally check out,
Become distracted,
Or operate on autopilot when you're walking.
This practice builds awareness of what's happening now.
If possible,
Find a quiet place for this formal walking mindfulness practice.
You can be outdoors or inside,
Walking back and forth in the same area if you like.
Begin by walking slowly or at a natural pace.
You choose.
Place your hands wherever they feel most comfortable,
Behind your back or loosely by your side.
If outdoors,
Maintain an open sense of the environment around you,
Taking it all in,
Staying safe and aware.
Pay attention.
Keep your eyes open.
With each step,
Pay attention to the lifting and falling of your feet.
Notice the sensations as your feet touch the ground.
Notice the movement in your legs and the rest of your body as you walk.
Notice how your body weight shifts from side to side.
When something captures your attention,
Acknowledge it,
Let it go,
And return your attention to the sensations of walking.
Avoid getting frustrated and judging yourself.
It's normal.
That's just what the mind does.
Gently guide your attention back as many times as you need to.
Then expand your attention to any sounds you can hear.
Instead of getting lost in a story about what you hear,
Just notice the sounds.
Let your attention rest on the sounds around you.
Let them come to you.
Then shift your awareness to your sense of smell.
Again,
Simply notice.
Don't worry or force yourself to smell anything.
Just bring your attention to your sense of smell.
What do you notice?
Now move to what you can see.
Notice colours,
Objects,
Whatever else you see.
Patiently coming back each time something grabs your attention,
Or if something needs addressing,
Like avoiding an obstacle.
Keep this open awareness of everything around you,
Wherever you are.
Nothing to do,
Nothing to fix,
Nothing to change.
Fully aware and walking.
In the last moments of this practice,
Keep your awareness on the physical sensations of walking.
Notice your feet touching the ground.
Notice movement in your body with each step.
If you find it useful,
You can count your steps 1 to 10.
And when you reach 10,
Start at 1 again.
When you're ready to end your walking meditation,
Pause and stand still for a moment.
Consciously end the practice by setting an intention for the rest of your day.
How do you want your day to go?
Do you want to be more aware,
Present more often,
Calmer,
Kinder,
More focused?
How will you take your intention forward with you into the rest of your day?
