(To listen to the recording, click on the play button above.  To download the recording, right-click here and select “save link as” then save the file to your computer.)

(To listen to the recording, click on the play button above.  To download the recording, right-click here and select “save link as” then save the file to your computer.)

Walking Meditation can be done inside or outside, but is not about getting someplace or getting exercise.  This is a meditative walk where you can be totally present to the sensations of your walking.  It is easiest to walk in a circle or with a specific route in mind where you will not be interrupted.

Start by standing still for a few moments and become aware of your body, noticing all the sensations. Now begin walking at a relaxed, fairly slow and deliberate pace. Your gaze is downward and your hands can be at your side, or clasped in front of you.  Notice how your body feels in great detail as you walk, especially the soles of your feet.  Feel the entire foot, being aware of how it moves as the heel is placed on the ground, and then as your weight moves forward to the ball of the foot and toes. Notice how it feels as the foot lifts and moves forward.  Allow your awareness to move up through every part of the body, noticing the sensations as you walk.  When you become aware of tension anywhere in the body, let it go and allow that part of your body to relax.  You may stumble to lose your balance at first, since you are not used to focusing on the walking, but more focused on where you are getting to when you are walking.  If your attention is drawn to the sights around you as you walk, keep bringing your attention back to the sensations in your body.

(To listen to the recording, click on the play button above.  To download the recording, right-click here for “5 Minute Yoga Poses” or here for “15 Minute Yoga Poses” and select “save link as” then save the file to your computer.)

(To listen to the recording, click on the play button above.  To download the recording, right-click here and select “save link as” then save the file to your computer.)

(To listen to the recording, click on the play button above.  To download the recording, right-click here and select “save link as” then save the file to your computer.)

Use a mindfulness bell to ring every hour to help you remember to drop into your monthly intention and focus on it for one minute.

Mindfulness Bell ->