Course Highlights


Walking Meditation: Step 2

 Now that you have more awareness of your body we are going to start walking. After you have taken your 5 deep breaths start walking forward with your chosen foot. When you take this first step pay attention to how the step affects your entire body. Notice position changes, weight distribution and changes, notice how momentarily you are balancing on only one foot before your foot falls back to the earth and you are once again planted on both feet temporarily before your other foot leaves the ground to take another step forward.

When you’re taking these first steps notice how the weight is being transferred for the ball to the sole of your foot with each step. We usually walk without thinking too much about how our body actually walks. In fact, we are so use to walking that we rarely need to even think about the process of walking. Our body seems to walk without do much in the way of making it walk. Walking meditation is a great way to rediscover your awareness with walking. Now that you have better awareness of your feet and balance and weight transfer within each of your feet, change your focus at this point to your ankle.

Notice the role your ankle joint plays in walking. Take the time to focus on all of the joints below your waist. Notice how each joint moves and interacts simultaneously to create a smooth walking motion. Notice how this happens without you paying too much attention to any of these physical details. Even though this happens without much thought, I want you to feel and see the complexities in human walking. Notice how many of your joints and body parts are working in conjunction to make walking possible.

Now focus on your calf muscles. You can exaggerate the feeling you get when your leg pushes off the ground during a step just to become intimately familiar with the role of the calf during your meditation walk. Take a couple of steps where you exaggerate the feeling within the calf and then go back to normal walking.

Notice the feeling of your pants around your calf. Pay extra attention to the size, the amount of flexing necessary and the temperature of your calf at this point. Now turn your attention to your knee. Again, notice this joints interaction with the rest of your bodily joints, notice the way it moves, feel the knees power and notice the temperature of your knee. Now focus on your thigh, feel the clothing brushing against your thigh as you walk. Feel the muscles in both the back and the front of the thigh. Exaggerate and flex them for a few steps just to be extra aware of their presence and then go back into a normal walking meditation state.

Walking meditation Step 1
Walking meditation Step 3


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