- BEGIN - Begin to walk normally and focus on your breathing. Are you breathing quickly or slowly? Don’t judge, just notice.
- EYES - Let your eyes focus softly on the ground or path ahead of you so you are conscious of obstacles or changes in the surface.
- BODY - Bring your attention to your body. Feel your arms swing naturally and let your legs find a pace that feels natural.
- NOTICE - Notice the feel of each foot connecting with the ground, from heel to toe, and how you transfer the weight of your body as you step right, then left.
- POSTURE Observe if you’re walking tall or slouching. Can you lengthen your spine? Can you relax your shoulders? Can you relax your jaw, cheeks, and forehead a bit?
- RHYTHM - As your legs move in a natural repetitive pattern, match your breathing with the rhythm of your walking pace. Let your inhale last for the same number of steps as your exhale. So, if you inhale for three or four steps, exhale for three or four steps as well.
- MIND - When you get distracted, continue to keep your sightline ahead of you, and bring your attention back to your breathing and the counting of your steps.
- SENSE - As you continue your natural walking rhythm, be mindful of how the air feels on your skin, and of any sounds or smells you notice. Observe - without judgment - as you walk.
- FEELING - Near the end of your walk, notice how your body and mind feel. Do you feel taller, more relaxed? Are your movements smoother? Is your mind a bit more focused and clear? There are no right answers. Just notice any thoughts or sensations that come up.
- THANKS - As you complete your walking meditation, take a moment to be thankful for your ability to move, and for taking time for your mind and body.