Finding yourself a suitable place indoors or outdoors where you can walk up and down or in a circle and begin with standing,
Noticing the body as it rests,
Allowing the feet to be placed roughly hip width apart,
The ankles and knees to be soft,
The body,
Neck and head upright without effort,
The arms loosely by the sides,
Allowing your gaze to rest a few meters in front of you,
Noticing body sensations,
Mood,
Thoughts,
Feelings,
Appreciating your experience just as it is,
With kindness and curiosity and then when you're ready,
Beginning to walk,
Being aware of the movements of the foot and the leg,
As you slowly lift,
Move and place the foot down once more and allowing a soothing walking rhythm to develop,
Attention placed on both feet as they lift,
Move and place,
Aware of the sensations of contact between the feet and the ground and allowing a rhythm that calms the body and mind.
Depending on the inner and outer circumstances,
This rhythm may vary,
It may be slower when you feel warm and on steady ground,
Perhaps faster if you're feeling cold or the ground is uneven and it may be helpful to allow the breath to settle comfortably in this soothing walking rhythm,
Allowing the breath to find its own way of connecting,
Perhaps with the rhythm of the footsteps or perhaps separate from them.
And as you walk in this way,
Noticing the moving body,
The contact of the feet on the floor or the ground,
Asking yourself what could be a kind wish to myself right now and if nothing particular comes up,
You can practice with one of the traditional wishes for feeling safe,
Healthy,
Happy or at ease.
Gently repeating the phrases,
Allowing the words to flow naturally with the rhythm of your footsteps.
May you feel safe.
May you feel healthy.
May you feel happy.
May you feel at ease.
You may wish to find a rhythm of the phrases with your footsteps,
Linking one to the other in a way that is helpful.
And if you feel immersed in a calm atmosphere,
You can leave the words and just mindfully appreciate what you notice.
Repeating them again when they support you.
This practice is not about striving for effects but about cultivating kind intentions towards yourself.
You can keep practicing with one wish or can also shift to another one if you feel this connects better.
You can expand this practice by sending kind wishes to others coming up in your thoughts.
A benefactor,
A dear person or a neutral one.
And if you're practicing in a place where you are not alone,
You can also send kind wishes to people or animals that come up in your visual or hearing field.
You do not need to seek eye contact.
This is not so much about achieving effects but about cultivating an inner attitude of kindness to those you happen to meet.
This could be a playful and wholesome practice with the category of neutral beings.
People with whom you do not have a special relationship.
Sending kindness to passers-by in your life wherever you go.
Remembering that you can pause at any time.
Bringing the feet to stillness.
Reconnecting with the body as a whole.
Appreciating your body.
Become knowual pair each before it
