Welcome,
This meditation incorporates movement to help us deal with stress and anxiety during those times when we just can't sit still.
Ironically,
A moving meditation can be a powerful way to quiet our inner chatter,
Slow down the pace of our thoughts,
And come into contact with the present moment,
Allowing our nervous system to unwind.
A walking meditation is a wonderful way to harmonize your mind and body and return to childlike curiosity with a beginner's mind for something we always do on autopilot.
Firstly,
Choose a space,
About 12 or 14 feet in length,
One where you can walk,
Get to a spot to stop and then change direction,
Rather than going into a circle.
It can be inside or outdoors in an unobstructed area that's at least 10 slow walking paces long.
Stand at one end of your space.
Feel the sensation and weight of your feet on the floor and how they are holding your body upright.
Feel your body's ability to balance.
Allow your hands to be in whatever position feels comfortable for you,
By your sides or even in your pockets.
There is no one right way of doing this.
Just allow your body to be relaxed,
Yet alert.
Begin walking at a slower pace than you usually would.
Pay attention to the sensation of each foot lifting up,
Being momentarily off the ground,
And then touching the ground again.
Feel the sensation of the ground holding you up.
Notice the sensation of walking in your legs.
Is there heaviness,
Lightness,
Or pressure,
Or energy,
Discomfort?
Just allow the sensation of walking to be your access to the present moment.
Let it be your focus as you slow your pace even further.
Notice what comes up as you slow down.
If there is anxiety,
Curiosity,
Or any other emotion you might not expect,
Allow it all to be there as part of your focus.
When you arrive at the end of your path,
Stop for a moment.
Let your senses awaken.
Feel what it feels like for your body to stand still,
Being present.
Then,
Very slowly and mindfully,
Turn around and face the other direction.
After a few minutes of walking meditation,
Again try to slow your pace a little bit more.
Your balance might feel slightly off from walking this slowly.
That's normal.
Try to feel each foot as you lift it up and put it back down.
Notice the moments when your mind wanders,
Which is totally normal and natural.
Gently note the fact that you're thinking.
You can even label,
With compassion,
Where your mind went,
Planning or worrying,
Complaining,
Judging,
And then with kindness,
Return your attention to the sensation in each step.
Remember,
No matter how long you've been lost in thought,
There's always a now to return to.
With kindness and even with humor.
If you find your mind is super distracted,
You can try saying lifting when you raise your foot and say placing with each step down.
Lifting,
Placing,
Lifting,
Placing.
The reason we do walking meditation on a short pathway is to free ourselves from the idea that we're going somewhere else.
But that doesn't mean you can't practice this when you go for a walk or even when you're cooking or cleaning your home.
Always being mindful in your movement will give you lots of little mindful movements throughout your day.
Thank yourself for completing another one of your favorite mindful practices.
