With any internal training, the aim is to have the qualities you develop in your practice carry over into all aspects of your life, and walking meditation is perfect for helping to bridge that gap. It’s also a great way to keep things fresh If your seated practice is feeling a bit stagnant.
In this practice, rather than keeping your attention on the breath, your focus is on the sensations of your feet as you walk slowly. As you develop your skill, you can begin to use this technique throughout the day. It will help pull your awareness out of your head and into the body, and bring you more moments of presence as you move through the world.
Walking Meditation Instructions:
1. Pick an area in your house or outside where you can get about 10-20 small steps before needing to turn around.
2. Choose a foot to start with and notice any sensations as it lifts off the ground, moves through the air, and then lands back on the ground. The sensations can be anything including pressure, release, tingling, feeling air on your skin, or feeling the weight shift along the bottom of your foot.
3. Once you’ve completed a step, shift your attention to the other foot and repeat. Each step can take anywhere from 5-10 seconds, or longer. Typically the slower you go, the more your awareness can soak into the foot, and the more sensory feedback you’ll get.
4. Whenever you notice your attention has drifted into thoughts or distractions around you, pause, bring your attention back to the sensations of the foot and continue walking. You can do this practice for as long as you wish.
If you’re finding it difficult to keep your attention on your foot, you can add another layer to help keep your mind focused on the task. As you walk, say out loud or silently in your head “lifting”, “moving”, “placing” as you go.
With practice, as your mind grows more calm and concentrated, more of your mental energy is able to focus on the foot, and the amount of sensations you can feel will go up, making it easier to stay focused.
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