Welcome to the mindful walking practice. For this practice, you don’t need much space. Just a few steps forward and back are enough.

You may start by standing still for a moment.
Feeling both feet resting on the ground.
Noticing your posture — leaning forward or backwards, or standing tall?
Letting your shoulders relax.
Taking a slow breath in… and out.
Now starting to walk slowly or in a rhythm that feels right for you, now.
As you take each step, noticing how your foot is lifting off the ground…
moving through the air…
and settling down again.

Sensing the heel touching…
then the sole of your foot…
then your toes.
Noticing the weight shifting from one foot to the other and the whole body moving with steps. [3 sec pause]

When reaching the end of your space, you may turn around mindfully, noticing how the body is turning, and you may begin to walk back. Still focusing on your feet.
You might also notice the movement in your legs… hips… or even your arms as you walk. [3 sec pause]

Your mind might wander to thoughts.
That’s completely OK. Each time you notice it, you can gently return to the next step.
If it helps, you may silently say to yourself “lifting… moving… putting” with each step. [3 sec pause]

Noticing the rhythm of your walking — it can be slow, steady, easy or stumbling.
As you keep walking, you may start perceiving the sounds around you,
maybe footsteps, birds, wind, or distant voices.
Noticing the temperature of the air on your skin…..
You don’t have to search for anything — just letting the sounds and sensations come to you.
When you’re ready, coming to a gentle stop.
Feeling both feet on the ground again. [3 sec pause]

Taking a few breaths in… and out.