(8:34min) Want to bring mindfulness into your daily life? One way to do that is to walk mindfully. Most of us walk at least some every day, to the front door, to the coffee machine, the elevator, the bathroom, across the street, etc. This meditation helps you bring mindfulness into your daily life by practicing walking mindfully, noticing every step. Begin by practicing in a quiet place, getting used to it, creating a new habit and then begin taking a few mindful steps every day. You could pick a daily walk, like walking to the bathroom or your car, and take 3 mindful steps every day when you do that. When that is easy, do 5 and then 7 and so on. Soon you will be taking the whole walk mindfully and noticing how this simple exercise affects other parts of your day as well.

Meditation Practice: Walking with Awareness

1. Start standing in a quiet space where you can walk at least 10 paces in a line or a circle.
2. Close your eyes and notice your breathing for a few breaths.
3. Shift your attention to your feet and feel the sensation of your natural body weight pressing down into the floor.
4. Slowly shift your weight to one foot, feeling the sensations in your feet as your weight shifts.
5. Slowly lift your other foot, place it in front of you and slowly begin shifting your weight onto your front foot feeling the sensations in your feet as you move.
6. Continue walking slowly, feeling the sensations in your feet.
7. If you notice that you have become lost in thought, pause and stop moving. Close your eyes and find your breath again. Bring your attention to your feet again and when you’re ready, open your eyes and begin again walking slowly.
8. When you get to the end of your space, slowly turn around, feeling the sensations in your feet as you do so and go back to the start. Continue on your line or circle until you feel complete or your practice bells rings to tell you your time is finished.

Be kind and gentle, remembering that noticing that your thoughts is an important part of the practice.

 

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