Welcome to the walking meditation.
Mindfulness practice is traditionally taught in four body positions,
Sitting,
Lying down,
Standing up,
And walking.
Mindful walking is the most commonly taught moving practice.
Walking meditation is deceptively easy.
We all know how to walk,
But usually we only walk to get somewhere.
Our attention is almost always elsewhere when walking.
We're thinking,
Planning,
Anticipating.
In walking meditation we simply bring our attention to the experience and sensations of walking.
In walking meditation we notice the sensations of the soles of our feet pressing into the earth.
We can also break down the practice,
Noticing each step,
Lifting,
Moving,
Placing the foot.
We can silently name each part of the sequence as we walk,
And this can help keep the mind engaged.
And when the mind wanders,
Simply start over with the next step.
Many find it hard at first to connect with the walking practice,
But for others it is a welcome change from sitting meditation.
If you like,
You can choose a distance for walking back and forth.
It can be as long as you like or as short as the length of your mat.
You are welcome to practice walking inside or outside.
Let's begin.
Stand with your weight evenly distributed between both feet,
Knees slightly bent and soft,
Body upright and relaxed,
Gaze is soft and directed a few feet in front of you.
Bring your attention to your feet.
Notice the weight on your heels,
The balls of your feet,
Your toes.
Can you bring a sense of gratitude for your feet,
Appreciating the important job they do for you?
And now if you're ready,
Shift your weight to your left foot.
Take your time,
Feeling the sense of that shift.
And when you are ready,
Deliberately slowly lift your right foot,
Noticing how it comes off the ground,
Then gets replaced.
Lifting,
Moving,
Placing your right foot.
Now repeat the process on the left.
So so when you reach the end of your walking space,
Slowly and mindfully turn and begin back the other way,
One step at a time.
So so so so If your mind has wandered,
That's no problem at all.
Just begin again with the next step.
Lifting,
Moving,
Placing that foot.
And if you want to take a moment to rebalance on both feet,
That's fine too.
Do whatever feels right to you during this walking meditation.
So so so so Taking one step at a time.
Lifting,
Moving,
Placing the foot.
Being deeply present in the experience of walking.
So as we close this walking meditation,
Bring both feet to the ground and feel into your body.
Do you feel any changes since the beginning of this walking meditation?
And now take a moment to congratulate yourself for taking this time for mindful self-care,
Which benefits you and those around you.
Go in peace.
So
