Welcome to this 10 minute walking meditation practice.
Let me begin by saying a few words about walking meditation.
You can practice walking meditation either with or without guidance.
And the intention of this practice is to cultivate awareness,
Just like it is for other forms of mindfulness practice,
Like sitting meditation.
So it's as valid a form of meditation and is common in many traditions.
It's an opportunity to bring mindfulness to this aspect of daily life that tends to be highly automatic.
The difference between regular walking and walking meditation is that we're not going anywhere.
Rather,
We're practicing being present with each and every step,
Bringing awareness to the various sensations associated with walking and the distinct aspects of the gait cycle.
Walking meditation helps to build concentration and can be a support to sitting practice.
Some find it easier because the sensations of walking can be quite tangible.
Others,
On the other hand,
May find that their mind is more active or distractible.
This may be because walking is more active and the eyes are open.
If this is true for you,
Don't be discouraged or think that walking is less useful,
As in fact it may be more useful practicing with the everyday mind.
Also,
During times of high stress or intense emotion,
Walking meditation may be more relaxing than sitting.
You can begin this practice by finding a walking lane of about 10 to 30 feet in a place that's relatively quiet where you'll not be disturbed or perhaps even seen as walking meditation can look a little odd to people who are unfamiliar with it.
It's preferable to find a single path rather than wandering about so the mind can stay focused more easily.
You can practice indoors or outdoors and you can walk at any speed.
However,
In the beginning,
It's often suggested to walk slowly.
Your arms can be dangling alongside your body or if you prefer,
Holding them in front of you or behind you,
Whatever feels natural.
The gaze can be cast downward slightly to limit visual distractions.
However,
If something does catch your eye,
You could either choose to stay focused on the practice or stop for a moment and practice mindful looking and then return to the mindful walking when you feel ready.
So beginning now by standing in mountain,
Feeling the soles of the feet making full contact with the floor beneath you,
Feeling connected to the earth,
Sensing the uprightness of the body.
You might take a few moments here to connect with the breath before taking the first step.
And now beginning to walk,
Paying particular attention to the sensations in your feet and legs,
Heaviness,
Lightness,
Pressure,
Tingling,
Even discomfort if it's present.
With your attention in the legs and feet,
Feeling the sensations of each step,
Feeling the foot lifting,
Then moving through space,
And then feeling the foot making contact with the floor,
Beginning with the heel,
Then the ball of the foot and the toes,
And feeling the weight shift from one foot to the other,
Feeling the hips and arms sway,
Staying close to all of the various sensations associated with the gait cycle.
When you come to the end of your path,
Inviting a pause and paying close attention to the turn and the many movements involved in turning around,
Noticing what the eyes receive as the body shifts in the opposite direction,
Continuing to walk,
Staying close to the sensations in the feet,
The ankles and the legs,
The shifting of weight.
And as an aid to stay present,
You can use the mental note or label as you break each step into parts.
Lifting,
Moving,
Placing,
Lifting,
Moving,
Placing.
Or if you're walking a little faster,
You may simply say lifting,
Placing,
Or left,
Right,
Experimenting with this mental noting to see how it works for you.
And you may notice that the mind wanders off from time to time.
And whenever it does,
You might mentally note thinking,
Or wherever your mind went to,
Planning,
Worrying,
Judging,
And then gently return your attention to the next step.
No matter how long you've spent lost in thought,
You can always arrive back here,
Being present from moment to moment.
Grateful emotions may also arise and call your attention away from the sensations of walking.
In this case,
You can stop walking and attend to the emotion,
And then when it's no longer compelling,
Returning to attending to the sensations of walking.
Continuing to walk with a soft mental note if it feels right,
Lifting,
Moving,
Placing.
And when you come to the end of your lane,
Pausing in mountain posture once again,
Connecting to the feeling of the whole body standing,
The feet connected to the earth.
And if it feels right,
Narrowing the focus to just this breath,
Moving in and out of the body for the next few breaths.
You can train your mind to be present at any time you walk.
Some choose to incorporate mindful walking into certain activities in their daily routines.
As Thich Nhat Hanh said,
Every path,
Every street in the world is your walking meditation path.
