G'day,
My name is Rachel Grace.
Welcome to this walking mindfulness meditation practice.
For this practice you can walk at a normal pace,
So feel free to plug your earphones in and take this practice with you for a walk.
Let's get started with the sound of the gong.
Begin to walk naturally at a pace that feels right.
Notice the physical sensations,
How your body is moving and how your feet move.
See if you can feel your feet without trying to look down at your feet.
Feel the contact your feet have with the ground on each step.
Notice the change in pressure in the soles of your feet as you move forward with each step.
Continue feeling the sensations of walking.
If your attention wanders,
If you become lost in thought,
See if you can simply recognize that and then return your attention to the sensations of walking.
If you want to,
You can slow down or speed up your pace.
As you do,
Feel if there's any changes in the sensations.
Noticing your leg going up,
Moving forward,
Placing down,
Next leg up,
Moving forward,
Placing down.
Notice what the feelings and sensations are as you do this.
Heaviness,
Lightness,
Pressure,
Softness,
What does it feel like as you walk?
Are the sensations changing or are they staying the same in your feet and in your body as you walk?
Where's your attention at?
If it's drifted away from being focused on the experience of walking,
That's okay,
But just notice that and then bring your attention back again.
Letting the distractions go and bringing your attention back to the physical sensations,
The experience of walking,
Lifting,
Moving,
Placing,
Shifting your weight,
And then the next leg,
Lifting,
Moving,
Placing,
Shifting your weight.
Continue to feel the sensations of walking and notice the movement.
Noticing your left foot.
What does your right foot feel like?
Noticing your feet.
Noticing how your body feels to be walking.
As we approach the end of this practice,
I invite you to pause and return to a standing position.
If you can,
Stand with your feet shoulder width apart,
Let your arms hang loose by your side,
Allowing your body to relax.
Just take a moment to notice if this practice has impacted you in any way.
Has there been a shift or change in the state of your body or mind?
Just notice.
As we approach the end of the practice now,
I invite you to join me in rolling your shoulders up towards your ears as you breathe in,
And then relaxing your shoulders back and down again as you breathe out.
To finish this practice,
I will ring the gong three times.
Good on you for taking a moment to practice mindfulness.
Let your intention be to carry this focused and calm presence with you as you begin whatever is ahead of you now.
Thank you for practicing with me.
I hope you will join me again.
