Because it's possible standing at the back of the mat,
We're going to do a walking meditation.
And so for a walking meditation,
It's another variant on a movement meditation.
Except this time the movement is going to be something that's pretty familiar to all of us,
But that we might be surprised that to what extent we are unfamiliar with it.
So for this meditation,
Starting in a mountain posture,
Like we have done previously with the standing yoga,
Just finding a solid and stable standing posture.
Connecting with your breathing,
And importantly for this meditation,
Connecting with the soles of your feet,
The bottoms of your feet.
Just being aware of them now and throughout this meditation.
For this meditation you might want to keep your eyes open,
Kind of look at the end of your mat.
And then we'll shift our body weight onto the right leg,
And then slowly lift the left foot off of the ground,
Placing it forward just a little bit and placing the heel down first,
Noticing that contact.
And next we'll shift the weight onto the left foot,
Noticing the heel on the right foot is lifting.
Lift the whole foot,
Move it in the air,
Place it down,
And continue shifting,
Lifting,
Moving,
Placing and shifting.
Just keep keeping this up until we get to the end of the mat.
When we get to the end of the mat,
We can find the mountain for maybe a breath or two.
And then find in our own way a way of turning around,
Doing a 180,
Again being aware of how we do that,
How we know exactly how to do that.
And then beginning again,
Taking small and slow steps,
Being aware of every nuance of walking.
And just keep the meditation going,
Perhaps exploring,
Slowing down even more,
So that we can really become aware of what does it feel like to move the body in this way.
And experimenting with closing the eyes if we can from time to time,
If that is more conducive to awareness.
Like with the other meditations,
The mind wanders,
We just bring it back,
In this case,
To the movement of walking and the feeling of the mat underneath the feet.
Okay.
We usually walk instrumentally to get somewhere.
Here we're going nowhere.
Just walking for the sake of walking.
We're walking and we know we're walking.
Perhaps noticing the parts of the walking cycle that you tend to miss if there is one.
Not noticing if you can bring your attention to that even more.
Maybe it's the feet transitioning in the air.
Maybe it's the heel lifting off.
Maybe it's the foot transitioning in the air.
Maybe it's the foot transitioning in the air.
Maybe it's the foot transitioning in the air.
Then slowly making your way to a seated posture for a sitting meditation.
Again,
Just being aware of the movement that brings you to that posture.
