A walking meditation is a great alternative to seated meditation when you are too restless to sit or want to calm the mind but aren't in an environment where that is possible.
Let's begin by connecting with your feet in place.
Feel your feet and shift your weight from your heels to the balls of your feet and back to your heels a couple of times.
Shift your body weight in a circle,
Feeling the press of your weight from the right heel to the outside of your right foot,
Into the ball of your right foot and then your left,
Down the outside of the left foot and into the left heel.
To that a couple of times before shifting in the opposite direction.
If you'd like set an intention for your walking meditation.
Is there something you'd like to get out of your walk?
Calm,
Focus,
Clarity.
As you're ready begin to find a slow and mindful walk.
You can interlace your fingers in front of your body or behind or you can wrap your arms around your middle and hold on to your elbows,
Whichever is more comfortable.
Set your gaze ahead of you,
Maybe a little bit downward.
Notice your feet as they connect with the ground.
Notice how your heel reaches forward and plants on the ground.
Feel the press into your front foot as you roll gently from your heel to the ball of your foot.
Feel your back foot lifting from heel to toes.
Mindfully bringing the back foot through to the front and beginning again.
Plant the heel,
Roll into the ball of the foot.
Lift the heel,
Roll to the toes.
Mindfully draw the back leg forward.
Slow and steady.
Slow,
And steady.
If you're in a small space,
Walk forward for a bit and then mindfully turn and walk back.
If you're in a large space,
Try to stay focused on each step one at a time rather than planning your direction or route.
Find a natural,
Easy rhythm of breath that guides the pace of your walk.
Inhaling gently through the nose and exhaling slowly through the nose.
Notice the sensation of breath in your body as you continue to walk.
Notice the breath in your nostrils and the back of your throat.
Feel the breath in your chest as you inhale and exhale.
Can you feel the breath in your belly gently rising and falling?
If you notice your thoughts wandering or distractions pulling you away,
Return to the sensations in your feet.
Slow and steady.
Slow and steady.
Anchor your attention in your breath,
Noticing each inhale and each exhale.
Perhaps call to mind your intention to help keep you present in your meditation.
So so so so Whenever you are ready to stop your walk,
Settle your feet and feel them planted on the ground once again.
As you did in the beginning,
Shift your weight from your heels to the balls of your feet and back to your heels a couple of times.
Move your body around in a circle over your feet.
Feeling the press of your weight from the right heel to the outside of your right foot into the ball of your right foot and the ball of your left down the outside of the left foot and into the left heel.
And doing that a couple of times before switching to the opposite direction.
So take a full and deep breath in and a full and deep breath out.
So call to mind your intention once again.
Decide if it still has purpose in your day or if you're ready to let it go.
Maybe setting a new intention to take with you for the rest of the day.
