Welcome to the session.
Today we are going to be practicing mindful walking meditation for focus,
Clarity and calm.
This is a mindfulness practice that will use the physical sensations from your feet touching and leaving the ground as a point of focus.
This practice can be performed in a small room by walking in a circle or outside over a long distance.
Use this practice as a supplement to your formal seated meditation sessions,
As a way to bring mindfulness into your day,
And as a way to continue your mindfulness practice when fatigue,
Tiredness or pain becomes too much of a hindrance to remain seated.
Today we are going to be practicing mindful walking meditation for 5 minutes,
But feel free to continue the session for longer if you desire.
Remember,
Mindfulness is the act of paying non-judgmental awareness to the present moment.
As we walk,
We will be focusing on physical sensations coming from our feet.
All thoughts,
Feelings,
Memories or physical phenomena are considered distractions.
When we realize we've become distracted,
We will acknowledge the distraction and then gently return our focus back to the sensations coming from our feet.
So begin by walking slowly.
At about a third of the speed of your usual walking pace.
Your hands can be clasped behind or in front of you,
Or you can let them swing naturally.
To begin,
Take a slow and deep breath and then draw your attention to your feet.
Notice the sensation of your legs and your feet.
Notice the sensation of your left foot as it hits the ground.
Heel,
Base,
Toes.
Notice the sensation of your right foot as it hits the ground.
Heel,
Base,
Toes.
Heel,
Base,
Toes.
Really attune yourself to the minutiae of the sensations coming from each foot as it slowly touches and lifts from the ground.
If you find yourself caught thinking,
Gently acknowledge the thought and return your focus back to the sensation of your feet on the ground.
Heel,
Base,
Toes.
Heel,
Base,
Toes.
Heel,
Base,
Toes.
Heel,
Base,
Toes.
If you find that you've been distracted,
That your mind has wandered from the sensations coming from your feet,
That's okay.
Keep walking and gently return your focus back.
In the last minute of the session,
I want you to pay extra attention to the sensations coming from your feet.
Focus on the next step like it's the first one that you've ever taken.
Thanks for watching.
Great work.
So,
As we come to a close to the session,
I just want to remind you that the more you practice mindfulness,
Whether it be walking or seated,
The easier it gets and the more benefits you'll get from the practice.
I look forward to meditating with you again.
