Walking Meditation
Walk slowly and land on the front part of the foot before placing the whole foot on the ground.
1 Start with feet hip width apart and hands gently resting on the lower abdomen, one palm over the other.
2 Step out with the foot in a neutral position (i.e. not pointed or flexed) and land on the front half of that foot.
3 Move forward by slowly raising the heel of the back foot.
4 As the back heel rises up, the heel on the front foot slowly lowers until it is touching the ground (the front foot will now be momentarily flat on the ground).
5 Let the weight of the body drop onto the whole front foot.
6 The back leg slowly lifts and propels the body forward.
7 As the back foot comes forward, slowly land on the front half of that foot, starting the next cycle.
Be fully aware of the sensations in the legs and feet, and the weight of the body as it drops onto the front foot with each step.
Be aware of the back heel rising up as the front heel lowers to the ground.
Pay attention to being grounded in the body.