Walking Meditation Demo Video
Brief guidance for walking meditation: we walk v-e-r-y s-l-o-w-l-y, feeling the changing sensations in the soles of the feet as we place each part of the foot to the floor; feel the transfer of weight in the lower legs as you move. At the start of your chosen path pause and take time to settle your attention into the feet (and lower legs if you wish). At the end of your path pause before turning, turn slowly then pause before starting to walk again.
Take your time with each part of the process with the dedication of your kind (curious and non-judgemental) attention. You may start to bring the qualities of walking meditation into the rest of your day: as you walk around in your life, notice the changing sensations of the soles of the feet and the lower legs. This is one way to bring meditation ‘off the mat’ and pull it through into your day and I encourage you to do this so long as you get something helpful from it and whenever you remember.