Walking Meditation (S1E3)
Walking is something most of us get to do on a daily basis, whether we're walking to our car, from one place to another, or simply from our bedroom to the bathroom in the morning. During these times, however, we are often lost in planning the next thing we have to do, rehashing what just happened, fantasizing about something, or as mentioned in yesterday's session, jumping into the information stream.
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Transcript
Find a pathway about 15 to 20 steps long, and begin to walk back and forth. We practice going back and forth as a way to get out of the mindset of “going somewhere”—this practice is a way to be here in the present while in motion. Keep your eyes gazing down a few feet ahead of you, not looking at anything in particular. Choose a pace that gives you a sense of ease. Fast walking is helpful when you’re agitated or sleepy. Slow walking is helpful when the mind is calm and alert.
When you come to the end of your path, stop, mindfully turn around, and start again. As you walk, let your attention settle into the body. Once you feel connected to your body, let your awareness settle into your feet and lower legs.
Feel the sensations of each step: the legs and feet tensing as you lift the leg, the movement of the leg as it moves through space, the contact of the foot with the ground, the cascade of sensations in the feet. and ankles. Whenever you notice that the mind has wandered, bring it back to the sensations of the feet and legs walking.
If an emotion or thought arises and grabs your attention, stop and be with it. As best you can, avoid getting caught up in a story or judgment. When the emotion or thought weakens, return to your walking meditation.
