This guided meditation helps you explore the unified mindfulness technique of auto-walk.
It is designed to be listened to while walking in a safe open area like a park or indoor track.
It should be a place where you feel comfortable walking at different speeds while listening to this guidance on a portable listening device.
You also have the option of listening to this guidance first and then using the instructions to explore auto-walk on your own without a listening device.
So whenever you're ready go ahead and start walking.
Choose a pace that feels comfortable for you.
In auto-walk we are trying to detect an element of spontaneity in motor activity in the body.
So let's begin by first noticing motor activity.
You might be able to detect it in the swing of your arms and legs,
The shifting of your hips and your back,
Or you might feel it more broadly as the feeling of your entire body moving as a system.
But you just notice these elements as your body is working in coordination to move you forward.
So for the next few moments just focus on the sensation of your body in motion.
If you begin to get distracted by sights or sounds around you,
That's fine.
You don't have to change any of those things but just see how much of your attention you can pull back to the sensation of movement in your body,
Motor activity,
The effort of your muscles and joints in coordination moving you forward.
When you're ready begin to see if you can detect how much of this action is happening without any conscious effort on your part.
The spontaneous coordination of your muscles and joints all making this forward motion happen.
Sometimes the spontaneity can be easier to detect by varying the speed of your walking,
Slowing down or speeding up.
So try that now.
Try walking a little faster or a little slower.
And as you do that you might notice how after you have the thought of changing speed these adjustments happen throughout your body spontaneously in response.
So for the next few moments see if you can tune in to the spontaneous arising of adjustments and coordination and motor activity through your body either at a steady pace or varying your pace.
Great work.
Keep with it.
If you feel like you're struggling to detect spontaneity in motor movement,
The auto of walking,
That's okay.
This technique can involve some guessing and groping.
Just explore it.
Have some fun with it.
One way you might also be able to detect spontaneity is by noticing how you can have an intention to change direction and your body can spontaneously reorganize its motion to make that change in direction happen.
So take a few more minutes to walk and tune in to spontaneity,
Auto,
The just happening nature of walking.
As you continue to explore auto walk you may begin to notice your own personality spontaneously coming through and expressing itself in your motions.
Maybe a little bounce in your step,
Maybe a little swagger in your gait.
Have fun with it.
Explore.
Get into the auto nature of it.
Not trying to control.
Tuning into how much your body is capable of doing without much conscious effort on your part at all.
Good work.
Keep exploring.
Keep experimenting.
Tuning in to movement and the elements of auto spontaneity coming through your expression of motion.
As this guidance comes to a close,
Feel free to continue auto walking on your own without the guidance and remember that auto walk can be explored throughout your day.
Anytime you're walking from place to place and don't have to be too concentrated on what's going on around you,
You could be involved in a conversation and just briefly tune in to the fact that your body is getting you from point A to B without much effort,
Much conscious effort at all.
So have fun continuing to explore this technique.
If you're moving on to another activity,
See if you can carry any energy,
Any feeling of spontaneity that's developed for you into your next activity and congratulations on the work you're doing continuing to build your mindfulness skills.
This concludes the auto walk meditation.
