Today,
We will practice mindful walking.
First find a place for your mindful walking practice.
It's simplest to start where you are right now.
If you like to,
You may take this recording with you to a park or somewhere else you like to be.
Find a place to walk that allows you to listen safely to the instructions.
Perhaps a smooth path without traffic.
Before you start walking,
Take a moment and notice yourself standing.
Feel your feet on the ground.
Notice how you are standing.
Just as we do with mindful sitting,
Invite your spine to lengthen and your shoulders to soften.
Stand in a way that feels upright,
Relaxed and present.
Bring attention to your breath.
Take a deep breath in and a long slow breath out.
Notice where you are right now.
What sensations you are experiencing in your body.
What do you see in front of you?
Perhaps you can notice a specific color or a shape there or lights.
What sounds do you hear?
Can you feel warmth or coolness?
Is there a breeze or is the air still?
What sensations do you notice in your body as you stand?
Now consciously begin walking at whatever pace feels right to you.
Can you notice the physical sensation of lifting your foot?
Other sensations of your foot making contact with the ground.
Continue walking for a few minutes focusing on the very particular experience of your foot making contact with the ground from the heels to the arch to the toes.
If it helps you,
You can say this to yourself as your foot touch the ground.
Contact.
Contact.
Contact.
As your foot touch the ground,
You may say this word.
Begin to widen the focus of your awareness to include the experience of your whole body walking.
What does it feel like for the body to move in this way?
What are the range of sensations you are experiencing?
Now while still being aware of your body,
Expand your awareness even further.
Include the range of everything you are experiencing in your environment from sights and sounds to smells and sensations.
Can you be fully aware and be present of walking in the middle of this very dynamic experience?
Continue walking in this way as long as you like.
Whole body to being aware of the wider environment or simply pausing to appreciate something in your path.
When you are ready to finish,
Come back to standing still with both feet on the ground side by side,
Noticing your posture,
Noticing your breath,
Feeling the weight of your body on the ground.
Finish with a deep full breath in through the nose and a long slow breath out from the
