Hello everyone and welcome back to the Dynamic Mindfulness podcast series.
In the previous podcast we were talking about how to re-establish the contact of the feet with the ground.
And now we'll take a feet for a walk.
One of my favorite teachers,
Thich Nhat Hanh,
Says that we should walk as if the feet are kissing the ground while walking.
So,
First let's arrive into the feet.
Let the attention sink down,
Become aware of the feet.
And then become aware of weight shifting from left foot to the right foot.
And this might require slowing down a bit.
And letting go of idea that you have to actually arrive anywhere.
Let each step be a goal.
Let the process of walking be the goal.
So,
You're feeling the weight shifting from one foot to another.
And then refine your attention,
Refine it so you can feel the weight being distributed from the heel to the toes.
And then foot lifts up the moment when it's in the air.
And then it sinks down again.
The weight first coming into the heel and then slowly all the way up to the toes.
And then the back foot lifts,
Hangs up in the air for a while and slowly comes down.
So,
Allow yourself to slow down and to feel each moment of walking.
Foot lifting,
Being in the air and then sinking down again.
And once you have reestablished that awareness of the feet walking,
Then you can spread awareness in the whole body.
And simply be aware of the body walking.
Without trying to control the process in any way.
Simply walk,
Being aware that you're walking.
Not adding anything to the experience.
Nor taking anything away out of the experience of walking.
Be aware of the body walking.
Be aware of the space that body is taking.
Be aware of that inner space of the body.
And be aware how it's moving.
Your feet touching the ground.
Left,
Right,
Left,
Right.
And the whole body moving.
Relax the arms.
Relax the shoulders.
Let the head be centered on the shoulders.
Relax the gaze.
You're not focusing on anything specific.
You're aware of your surrounding.
And simply walk.
Being aware of the body walking.
That way,
Each step becomes a goal.
Wherever you are,
You're already exactly where you need to be.
So you can relax.
