Welcome to this mindful walking practice.
So the invitation is for you to take 10 minutes of your time or longer.
Finding a quiet place in your home where you can walk back and forth around 20 to 30 feet.
It could be the space of a yoga mat if that's what you have.
You can walk around in a circle.
Making the decision to use the time to cultivate moment to moment kindly awareness.
We're learning to listen to our bodies.
You're going to learn to listen to your body.
So following my guidance only it feels right for you.
And taking care of yourself and your needs.
So to begin with an invitation to stand still for a moment and anchor your attention in your body.
Be aware of yourself in the standing posture.
Feel your body.
Perhaps shifting your weight from one foot to the other.
Shifting the weight onto the toes to the heels.
Checking the alignment of your body.
Start to walk slowly and deliberately.
Notice how it feels to lift one foot.
Step forward and place it down as the other foot begins to lift off the floor.
Do the same with the other foot.
Feel the sensations of lifting,
Stepping and placing over and over again.
If you find it helpful you can use the words lift,
Step,
Place if that helps you focus your attention.
Lift,
Step,
Place.
When your mind wanders gently return to the physical sensations of walking.
If you feel any urgency to move faster,
Simply note that and return to the sensations of walking.
You may even want to be deliberately playful with the speed of your walking.
Being intentional,
Playful,
Walking slowly,
Walking quicker.
Noticing the differences that you notice within your body.
What happens to your posture,
Your breath.
Bringing your attention to the sensations that you notice whilst walking with kindness and gratitude.
Your toes,
The ball of the foot,
The heel of the foot.
Supporting your entire body.
Your hips,
Supporting your torso.
Experiencing the marvel of walking.
Moving slowly and fluidly through space.
Being aware that you're walking.
You can shine the spotlight of your awareness around different parts of your body or pay attention to one particular area.
Maybe you're keeping your attention below the knees or exclusively on the soles of your feet.
Or maybe the lens of your focus is all of your body.
Your arms move,
Your shoulders,
Your head.
When you reach the end of your walking space,
Taking that as an invitation to pause a moment,
Take a conscious breath.
Remaining anchored in your body and then changing direction.
Walking with a deliberate intention towards the present moment that your mind will wander.
Each time it does,
Congratulating yourself for noticing and returning your attention to the physical and felt sensation of walking,
Of the movements within your body,
Of the kindness and gratitude you're cultivating towards your experience.
There's nowhere to go.
There's nowhere to be.
But in this space,
In your body,
Exploring the sensations of mindful walking,
Cultivating that present moment awareness.
Pausing.
Taking a conscious and deliberate breath.
Noting the sensations and marveling at the experience of walking in this moment.
Being aware of yourself.
Feeling your body.
Noticing how it feels to lift one foot,
Step forward,
And place it down.
And then the other foot begins to lift,
Step,
And place.
Lifting and stepping and placing over and over again.
Noticing any urgency to move faster and bringing deliberate and mindful attention to that.
Being playful.
Speeding up and slowing down the walk.
Noticing the impact on the body.
And then bringing yourself back to a slow,
Rhythmic movement.
And you can continue this practice a little longer if that feels right for you.
And if you want to bring this space to a close,
An invitation to bring mindful awareness to the body's sensations throughout the day.
Noticing the sensations of walking as you go onto your next activity.
As best you can,
Taking this sense of connection and awareness into what you have left to do next with your day.
