A Meditation To Accompany You While On A Walk

Thank you for allowing me to accompany you on your walk.

Whether your walk is brisk or slow,

Short or ultra-distance,

For recreation,

For training,

As part of physical therapy,

Or simply to get someplace,

You can enhance the experience by bringing your full attention to it.

So we begin by setting the intention to remain mindful as we walk.

In a traditional walking meditation the pace is usually slow.

Hands are clasped either in front or behind in the back,

Or you may prefer to let your arms swing naturally.

As we walk,

Keep your attention on the soles of the feet,

Aware of the alternating pattern of contact and release.

Left foot,

Right foot,

Left foot,

Right foot.

Let this be your mantra for the next several steps.

Remain aware of the foot fall as the heel makes contact,

As the foot rolls forward onto the ball,

As the body's center of gravity passes over the top of the foot,

As you toe off,

As the leg lifts,

As you balance,

As you take another step.

Attention remains on the feet.

We can abbreviate the complexity that is walking into a simple mantra.

Left as the left foot falls.

Right as the right foot falls.

Left.

Right.

Left.

Right.

Left.

Left.

Right.

Left.

Right.

Be aware of all the different sensations in the feet.

Not just the contact in the soles of your feet,

But the contact between the toes.

The fabrics of your socks.

The cushioning within the shoe.

Or the touch of the ground of your bare foot.

Notice how the foot goes from being a shock absorber to a rigid lever that propels the body forward.

Left.

Right.

Left.

Right.

Feel supported.

Left,

Right,

Left,

Right.

Bring your attention to the ankles.

Notice the quality of the sensations in the joints,

In the Achilles tendon.

Move your attention up to the lower legs,

The shins,

The calves.

Notice how they work to gently lower the foot to the ground.

Notice how the calf muscle contracts and lengthens as the heel rises.

Be aware of the contact with clothing,

The temperature on skin.

Be aware of the movement of the muscles as you walk.

Notice how the calf muscles contract and lengthen as the heel rises.

Be aware of the contact with clothing,

The temperature on skin.

Left,

Right,

Left,

Right.

Move your awareness to your knees,

Noticing the quality of sensations in the knee joints.

Expand your awareness to include the thighs.

Aware of the contact of clothing,

The movement of the muscles,

The temperature,

The pressure of gravity on the weight-bearing leg.

Left,

Right,

Left,

Right.

Left,

Right,

Left,

Right.

Left,

Right,

Left,

Right.

Left,

Right,

Left,

Right.

Left,

Right,

Left,

Right.

Left,

Right,

Left,

Right.

Bring your attention to your hips,

The muscles around the hip joints.

Pay attention to the cadence,

The rhythm,

The gait.

Whether your steps are long or short.

Left,

Right,

Left,

Right.

Left,

Right,

Left,

Right.

Be aware of the whole of the pelvis when moving a leg forward,

Or when it moves back.

Notice how the hips lift and sink.

Aware of the complex three-dimensional movement your pelvis is making through space as you walk forward.

You may notice how the spine is in constant motion,

Swaying from side to side.

There's a twisting motion around the central axis.

The spine is in constant sinuous motion.

Left,

Right,

Left,

Right.

Left,

Right,

Left,

Right.

Left,

Right,

Left,

Right.

Left,

Right,

Left,

Right.

Notice the abdomen,

Rising,

Falling.

Rising,

Falling.

Feel the contact of the clothing on skin as it rises and falls.

Notice the chest rising and falling as you breathe in and out.

Filling the lungs with oxygen as you walk.

Expelling the air out.

Pay attention to the three-dimensionality of the ribs as they expand up and laterally.

Rising,

Falling.

Notice the shoulders.

Notice how they move with the rhythm of your walking.

Let your shoulders be relaxed and passively transmit the rhythm of your stride down to the arms as they swing naturally.

Notice all the movement in the arms.

The upper arms.

The forearms.

The wrists.

The hands.

All the way to the fingertips.

Feeling the air coursing over your body as you walk.

Be aware of the neck and the muscles supporting the skull.

Notice the angle of your head.

Subtle adjustments to posture,

To the neck or shoulders.

Or even the gait itself can change your experience as you walk.

Left,

Right,

Left,

Right.

Left,

Right,

Left,

Right.

Relax your jaw.

You can switch attention away from walking and take note of what you see as you walk.

How light falls.

Shadows.

Textures.

Patterns.

Colors.

Notice what you see peripherally.

Notice the empty space between objects as you walk.

You can switch attention away from walking and take note of what you see as you walk.

How light falls.

Textures.

Patterns.

Colors.

Textures.

Patterns.

Textures.

Next,

We pay attention to the sounds that arise as we walk.

The foot falling,

The sound of the breath,

Birds singing,

Leaves rustling in the wind.

Pay attention to the most distant sounds.

And slowly bring your focus into sounds that are close.

To the most subtle sounds.

As you continue deepening your experience and immerse yourself fully in this moment,

Even as you walk.

You can switch attention away from walking and take note of what you see as you walk.

How light falls.

Textures.

Patterns.

Colors.

Textures.

Patterns.

Textures.

Textures.

Next,

You can bring your attention to any smells that arise as you walk.

Left,

Right,

Left,

Right.

How light falls.

Textures.

Patterns.

Colors.

Textures.

Patterns.

Textures.

Colors.

Textures.

Left,

Right,

Left,

Right.

How light falls.

Textures.

Patterns.

Colors.

Textures.

Patterns.

Colors.

Textures.

Patterns.

Textures.

Colors.

Textures.

How light falls.

Textures.

Patterns.

Colors.

Textures.

Patterns.

Colors.

Textures.

Colors.

Textures.

Colors.

Textures.

As in sitting meditation,

We can be aware of feelings as they arise,

Without censure,

Without attachment,

Without following them.

Simply aware.

Whether bored or content,

Irritated or tired,

Simply notice what arises in the present.

Left,

Right,

Left,

Right.

Notice the quality of attention.

Is the mind clear or dull?

Busy or calm?

Focused or distracted?

Simply notice without judgment.

Notice the balance between the inner and outer.

If the mind is tense,

For example,

Is that evident in the body?

If you're feeling energized in body,

Is that evident in the mind?

Continue letting go.

Left,

Right,

Left,

Right.

Notice physical sensations within the body,

Whether pleasant or unpleasant.

Just notice them without discriminating,

Without labeling,

Without resisting or pushing them away.

If there is pain or discomfort,

See if you can relax into it.

Just letting it be.

Opening to it with curiosity.

You might want to change your gait or stop to stretch if necessary to relieve some discomfort,

But try to remain fully present whatever you're doing.

Returning attention to the feet.

Left,

Right,

Left,

Right.

Left,

Right,

Left,

Right.

As this meditation approaches the end,

You might care to celebrate your effort.

Walking improves cardiovascular and cardiorespiratory function,

Reduces stress,

Prevents disease,

Improves learning,

Keeps the brain fit as we age,

Delays the onset of degenerative diseases,

It reduces the risk of developing diabetes,

Colon and breast cancer,

High cholesterol,

Heart disease.

It increases muscular strength and improves flexibility and balance in older adults.

In addition to walking,

We are meditating and enjoying the benefits of this exercise,

Which include enhanced cognitive functioning,

Improved memory,

Improved attention,

Reduced stress and anxiety,

Improved mood,

And improved awareness.

If you still have miles to go,

You might want to replay this meditation,

Or try stretching out your practice on your own.

When I'm on a long walk or extended hike for days or weeks,

I focus on specific parts of the body and keep my attention there for several minutes.

Focus on the left big toe for example.

If you are on a long walk,

You might try narrowing your focus of attention in this way,

Covering the entire body part by part.

Starting with the left toe,

Keep your attention there for time as you walk.

You might keep attention on that part for several minutes before moving to the second toe.

Keep your attention there for several minutes,

Then move to the third toe and so on.

Moving attention to the ball of the left foot,

The left sole,

Arch,

Heel,

The left ankle,

The left tendon,

The left calf and shin,

The left knee,

The left thigh,

The left hip,

The left buttock,

Then the right big toe.

Like this until you've reached the top of the head,

Resting attention on each part of the body for several minutes.

As we end,

I wish you good health,

Peace and joy.