Walking meditation.
Choose a path that is 10 to 15 feet long.
The distance isn't exact,
And the path itself can be set up anywhere you feel safe and at ease.
In your bedroom,
Outside on the grass,
In a field,
Wherever.
Again,
All that matters is that you feel safe in this space as you will simply be walking back and forth on this very same path.
Back and forth,
Again and again.
So let's get started.
First,
Take your shoes and socks off,
And feel the ground beneath you.
Stand up straight,
Shoulders back and down,
And close your eyes,
And take a deep breath in.
Breathing in deeply and exhaling completely.
And again,
Breathe in deeply and exhale completely.
As you continue to breathe,
With your eyes still closed,
Bring the energy of your focus to your feet.
Notice the ground beneath your feet.
Tune into the sensations.
The coolness of the floor,
The tickle of the grass,
The softness of the carpet,
The light of the sun.
Notice the balance of your feet.
How is the weight of your body being supported by your feet?
Are you grounded evenly?
Or is one part of your foot carrying more or less of the load?
Just notice.
Make any adjustments that feel comfortable,
But don't force it.
Instead,
Play with it.
Feel your weight shift from one foot to another,
From the front of your feet to the back.
Notice how your weight moves.
And now when you're ready,
Open your eyes and begin to walk slowly back and forth on the path you have cleared.
Move your arms in whatever way is comfortable for you,
Just as they normally move.
No need to try.
No need to change where they are.
And there's no need to focus on your breathing.
Just breathe as you normally do and are already doing.
Notice the sensation of walking.
Notice what it feels like to lift each foot,
To step,
To move,
To place your foot,
And then start again with the other.
One step at a time,
Easily and gently.
Walk the length of the path you've created.
Slow down.
Be deliberate.
At the end of your path,
Turn around with your attention attuned to the process of turning and changing direction.
Then begin to walk again,
One step at a time,
Moving and breathing easily.
Your mind may wander while you're walking.
When you get distracted,
Give yourself permission to stop walking.
Take a moment to pay attention to the thought,
The sight,
Or whatever it was that distracted you.
Release that and bring your attention back to the walking.
Continue to walk.
No judgments,
No worries.
We come back to the walking again and again.
We continue to walk,
To breathe,
And be mindful of the movement and the flow of this moment.
Continue to walk back and forth along the path until you're ready to stop.
At the end,
Take a deep breath in and thank yourself for taking time to take care.
