Walking Meditation: Sense Doors

This meditation is a lovely guided practice to support you back to presence, by feeling touch in the feet. We can also open the 'sense doors,' using our sense of sight and sound as a way of grounding our awareness. At times it may be difficult to sit and practice in stillness, so walking meditation is a wonderful way to practice whilst moving slowly with awareness. The practices of Mindfulness meditation are taught, whilst sitting, standing, lying down and walking. Throughout this practice, walk gently on the earth, inside or outside, with bare feet, or however you move through space. Use this calming, guided meditation to nourish your body and mind, and support you into a place of balance and wellbeing.

Transcript

So I invite you to practice a walking meditation together now.

This can be done wearing shoes or having bare feet.

And finding a place where you can walk perhaps about 10 steps can be practiced inside or outside.

And we're going to open up to the sensations as we walk together.

So as we begin the walking meditation we're going to pay attention to a sense of touch in the body.

So lifting,

Moving,

Placing one foot and then being aware as you lift,

Move and place the opposite foot.

So your awareness drops down to the feet,

Touching the ground beneath you.

Walking slowly,

Carefully.

And then you'll get to the end of your track and pause,

Being aware of the breath.

Slowly turning and continuing to walk but this time opening to a sense of sight.

What you can see in your visual field,

Eyes are open,

Gently gazing any colours,

Shapes.

Seeing what you can see,

Pausing again,

Gently turning.

Beginning to walk again and this time opening up to what you can hear,

Being aware of sounds coming and going.

Opening to hearing,

Being awake and attentive.

And then you'll come to the end of your track again,

Pausing,

Turning.

So we're rotating through the senses,

Coming back now to touch,

Taking the mind down to the soles of the feet,

Touching the earth.

Being aware of all the sensations in the feet as you slowly and mindfully walk.

Coming to the end of your track again,

Pausing,

Turning.

Opening now as you walk to seeing,

Being aware of anything that you can see in your visual field.

Pausing,

Turning.

Opening to hearing,

Being aware of how vast and expensive your awareness is.

Hearing all the sounds coming and going,

Hearing.

Pausing,

Turning.

Lifting,

Moving,

Placing,

Coming back to a sense of touch with the feet,

Gently touching the earth.

So continuing with this practice now where you're rotating through the senses from touch to seeing and to hearing as a way of being awake and attentive.

Continuing for as long as you would like to,

As you enjoy opening to the sense doors.

Reviews

Good idea for rotating through the senses🙏

Really great way to do a walking meditation. I'll use this technique again

Loved this meditation 🙏

Really useful starter to longer practices

I enjoyed this simple but potent meditation

Loved this! Creaky floorboards, cool wood then soft rug underfoot, greens and yellows below in the garden. Thank you.