Welcome to this walking meditation.
Find a space in your home or outside where you can walk about 20 steps and then turn around and walking back the same 20 steps.
Your gaze will be out in front of you about four feet on the ground.
And as you inhale,
You'll begin to shift your weight to your right foot.
As you exhale,
Step forward with your left foot.
Exhale all the way.
As you inhale,
Bring your right foot forward and step through.
And just continue inhaling,
Step,
Exhaling,
Step.
Inhaling,
Step,
Exhaling,
Step.
Continue to follow your breath with your inhale and exhale,
Stepping like we just did.
When you reach the end of the lane that you created,
Just slowly turn around and begin again.
Exhaling,
Step,
Exhaling,
Step.
Then we'll bring our focus away from the breath down to the feet.
Just noticing as you inhale and step,
Just noticing where your foot leaves the ground,
The spot where it leaves the ground,
And then the spot where it connects again,
The other foot connects to the ground.
Just paying attention to the feet now,
Whatever you notice about the feet.
Starting to walk slowly.
Whenever you reach the end of the lane,
Just turn around and begin again,
Noticing the feet.
Paying attention to the muscles in the legs,
Noticing what you can about the muscles in the legs as you walk slowly.
Simply bringing your awareness to the hips,
Turning around in your lane whenever you need to,
And bringing your awareness back to the breath whenever you need to.
Just noticing the movement of the hips here.
Whenever you get to the end of your lane,
Just slowly turn around and we'll finish with the breath again.
You can choose the breath or maybe just something we've already done in this session.
We're going to inhale,
Step,
Exhale,
Step.
Exhale,
Step.
Exhale,
Step.
Starting like this.
Maybe you've noticed something you haven't noticed before.
Bring a sense of non-judgment and kindness to whatever you notice.
Only walking as long as you feel called to.
That's all.
