Begin by finding a place for your walking practice.
It is best to be somewhere that is relatively flat,
The path smooth and without traffic.
A place that allows you to listen safely to the guidance.
It is simplest to start where you are right now.
Taking a moment to notice yourself standing.
Feeling your feet on the ground.
Noticing how you are standing.
Inviting your back to be straight.
Lifting up your entire body.
Letting your shoulders soften.
Letting your chest open.
Standing in a way that feels upright.
Your chest open.
Relaxed and present.
Bringing attention to your breath.
How you are breathing.
Taking a deep breath in.
And a long breath out.
Noticing where you are right now.
What sensations are you experiencing?
First,
From your body.
You might be scanning from your head to your toe for any sensations that's getting your attention.
And then what are you sensing from your environment?
For example,
What do you see or hear?
Can you feel warmth or coolness?
A breeze or still air?
Now starting to walk at a pace that allows you to notice the sensation of your feet on the ground.
Noticing what it feels like as each of your feet make contact with the ground.
You can change up your pace of walking to explore the range of sensations.
You might notice every little part of the walking process.
Your heel touching the ground.
Rolling forward.
Your toes leaving the ground.
And a moment of only having one foot touching the ground.
And then stepping back to the ground with both feet.
You might also feel the sensation of the surface and how it makes your feet feel.
If it's hard or soft.
Bouncy or non-responsive and how that feels through your shoes or socks if you're wearing any.
Now start to widen the focus of your awareness to include your whole body.
Becoming aware of your whole body walking.
What does it feel like?
What are the range of sensations you're experiencing?
You might first notice whatever is the most prominent.
As you pay attention to your body perhaps thoughts or feelings or ideas will come up.
Just as you would in a sitting practice.
Gently observe what comes up for you.
And then continue to noticing any other sensations you're experiencing.
And as you walk continue to breathing fully as fully as it is comfortable for you.
Breathing in and out in and out as you walk.
And you might scan your body for any less prominent sensations that your body is going through.
If you start becoming distracted or get pulled away into your thoughts you can try to focus once again on the sensations of your foot touching the ground.
Whenever you feel focused and at ease with that awareness you can expand back to the sensation of your entire body walking again.
Now expanding your awareness even further to include everything you're experiencing in your environment.
From sights and sounds to smells and sensations.
What are some visual patterns you're experiencing?
Maybe a certain color texture or movement.
What are the sounds that is present?
Is there any smell you're noticing?
Can you be fully aware of your walking at the same time being aware of this environment?
That you're walking in.
Once again if the environment has pulled you into some distraction then you can name what you're experiencing and come back to your awareness.
You can choose to shift your focus between the feet contacting the ground or your whole body walking or the experience of being in this wider environment.
And now as we get ready to close this walking practice you can come back to standing still.
Finishing this mindful walk with a full breath in and a slow breath out.
You can close here or continue on your walk.
