So welcoming yourself now to the walking meditation.
If walking isn't available for you,
Feel free to move through space however that is possible for you.
If you're using a chair it might be push and glide.
However if you are walking feel free to take your shoes off.
If you still require arch support it's okay to be wearing shoes.
So this practice can be done inside or outside wherever you feel comfortable.
And with the walking meditation we are not trying to get anywhere.
We're choosing a track,
Walking probably about 10 steps,
Pausing for a moment turning,
Walking back again for about 10 steps,
Pausing,
Turning,
Walking.
So it's just natural walking.
The arms can be beside the body.
Some people prefer hands joined in front of the lap or behind the lower back.
Maintaining a neutral spine.
So the ears are above the shoulders,
The shoulders are above the hips.
And when we do the walking practice we slow down the walking and at times you may feel a little bit wobbly when you slow down.
The eyes are open.
So if you're losing your balance you might need to walk a little bit quicker.
So having a soft gaze down towards the ground.
But be careful not to collapse the chin in and the head falls forward.
This can put extra strain through the back of the neck.
So finding a place where you won't be interrupted,
Where you can move through space with this practice.
And those of us that are walking the object of meditation is the feet touching the earth.
So we drop the mind down to the soles of the feet as we walk mindfully.
If you're moving in a chair the object of meditation would be the hands on the chair push and glide.
So modifying the practice to suit your needs,
How you are going to move through space.
And when you hear the sound of the bell we'll start walking together.
So gently lifting your foot and placing,
Lifting and placing.
So the mind drops down to the soles of the feet,
The toes,
To all the sensations that you can feel as you walk gently on the earth.
There'll be moments when the mind will wander,
This is all part of the practice.
Notice where your attention goes,
Gently bring it back to the feet.
And this is an opportunity to begin again.
So you'll come to the end of your track,
Pausing,
Turning left or right.
And walking slowly with awareness,
Gently lifting,
Placing.
So if that's a support for your practice and you'd like to quietly note in your mind lifting,
Placing,
Feel free to do that.
Or simply dropping your attention down to the feet and notice how it feels with each step.
And then you'll come to the end of your track,
There'll be a moment where you'll pause,
Turn.
And with the beginner's mind walking again.
Directly sensing the body.
Often if the mind is very busy,
You've got lots of rumination going around in the mind.
This can be a soothing practice to drop the mind down through the body to the feet,
Connecting with the stability of the earth.
So continue to walk gently.
The object of concentration is the feet.
And this is a practice which helps us integrate mindfulness in our daily lives because we're often moving through space,
Walking.
And this walking meditation can be practiced anywhere.
Supermarket,
Standing in a queue,
Waiting at the bank.
Moments in your day at work,
If you are moving around a space at work.
Lots of opportunities to practice mindful walking.
You'll still be aware of your visual field,
What you can see.
You'll still be aware of sounds around you.
Thoughts will come and go.
Remember we're not trying to stop the thoughts.
We're choosing to place our attention at the feet.
As a way of training your mind to come back again and again with patience,
Kindness,
Friendliness.
No need to push or strive.
Simply walking and being aware that you are walking.
Feeling the sensations of touch,
Contact through the soles of the feet,
Pressure,
Heaviness.
All the different surfaces that you might be walking on,
Whether you're inside or outside.
Breathing naturally.
Allowing your body to move gently through space.
The mind wanders,
Notice where it goes.
Gently escort it back to the feet.
This will be happening to all of us many times.
Part of the practice is your attitude.
When you notice the mind wanders,
Can you come back with a sense of non-judgment?
Coming back to the bare sensing of the feet and simply begin again.
Lifting,
Placing.
Remember to keep the eyes open,
Neutral spine.
Allowing the feet to be the object of meditation.
So continue walking in silence now until you hear the sound of the bell.
Silence?
Silence?
Silence?
Silence?
There's silence.
Posing now,
Standing still,
Being aware of your whole body,
Effects of the practice,
What are you noticing now in the body heart mind after taking the time to pay attention to the feet with the walking meditation,
Feeling the natural breath moving inside your body,
Being aware of what you can see and just having a moment to offer yourself some appreciation for taking this time to pay attention in the present moment non-judgmentally.
As you transition back into your daily life remember you can incorporate walking meditation throughout your day as a way of reconnecting to the body and the stillness of the earth beneath you.
Thank you for your practice.
