Welcome to this walking meditation.
Beginning by allowing your body to arrive into a standing posture.
Allowing the feet to be hips width distance apart and allowing the awareness to begin to arrive inwardly into the body.
It might be helpful to allow the gaze to just focus downward for a moment.
And arriving inwardly to begin to take notice of this body as it's standing.
Bringing the awareness first to the base of the feet.
Beginning to get a sense of the support beneath the feet,
The ground.
Maybe you want to subtly move the body right to left or forward and back to really sense deeply into the sense of stability beneath the feet.
And finding some place of groundedness and support beneath you.
And arriving the body to stillness and finding a center point for the feet to connect with to the ground.
And bringing the awareness now up from the feet into the legs.
Feeling the legs active,
Engaged,
Alert.
Maybe offering a tiny bend in the knees to allow for ease in the posture of standing,
Not straining in the posture.
And moving the awareness now up from the legs to the torso and sensing this body supported by the legs and the feet.
And actively upright,
Alert.
Also bringing some awareness to the arms and to the hands resting next to the body being supported by gravity.
Now bringing the awareness up to the shoulders,
The neck and the head.
And sensing this upper region of the body balanced under the support of the torso and the legs and the feet.
Starting to get a sense that this body is standing here.
Supported,
Alert,
Engaged,
Upright.
And if there's any place of the body that might need a little opening,
Might need a little ease,
Inviting that in now.
And with this focused awareness to the body,
This awareness to the body can support the practice of walking.
There's three main practices to remind oneself when practicing walking meditation.
First to notice that the first step often in walking is a shifting of our weight in the body to one side or the other.
So allowing the body to shift for a moment,
Noticing the sensations that arise in this body.
And the very next step that occurs is a lifting of the opposite foot in which the weight is on.
And noticing as the foot is lifting,
The sensations arising in the body.
And then the third step is the placing.
The sensations that arise from that and then the almost automaticness of the opposite,
The foot beginning to lift.
So there's this shifting,
Lifting,
And planting.
And beginning to allow the body to walk,
To experience the arising sensations as walking is unfolding.
And seeing if you can keep the awareness close to the moment to moment experiences of sensations unfolding as the body practices mindful walking.
Remembering that the breath is here,
Supporting each of the movements that are arising in the body as walking is unfolding.
So sensing the sensations in the body and the breath in the body as walking unfolds.
And if the awareness begins to drift away from the sensations and the breath of the body as walking,
Maybe to thoughts,
Things in the environment,
Seeing if you can let go,
No need to attend to any of that now,
Just noticing it,
Letting go of any judgment and return the attention to the sense of the body as it's walking right now.
And as this body's breathing and walking right now.
Just this step in this body with this breath right now.
Sensing that this step,
This walking,
This moment with this body and breath will never again be like any before or any to come.
It is this one right here,
Right now.
Giving the awareness permission to inhabit this body and its aliveness as it's walking and breathing now.
Noticing if there's any.
.
.
Sense of speeding up or slowing down with the walking.
The walking in this moment.
Can you just let it be with the rhythm of the sensations that are present in the body right now,
The rhythm of the breath that's present in the body right now.
Breathing just like this.
