instructions

• 1. As you begin, walk at a natural pace. Place your hands wherever comfortable: on your belly, behind your back, or at your sides.

2. Now for a few minutes, expand your attention to sounds. Whether you’re indoors, in the woods, or in a city, pay attention to sounds without labeling or naming, or getting caught up in whether you find them pleasant or unpleasant. Notice sounds as nothing more or less than sound.

3. Shift your awareness to your sense of smell. Again, simply notice. Don’t push or force yourself to feel anything at all, just bring attention to the sense of smell, whatever you discover.

4. Now, move to vision: colors and objects and whatever else you see. Patiently coming back each time something grabs your attention, or even if something needs addressing, like avoiding an obstacle. Staying natural, not overly rigid, not daydreaming and drifting, but with sustained awareness.

5. Keep this open awareness of everything around you, wherever you are. Nothing to do, nothing to fix, nothing to change. Fully aware, and walking.

6. In the last moments, come back to awareness of the physical sensations of walking, wherever else your mind found itself throughout the practice. Notice your feet again touching the ground. Notice again the movements in your body with each step.

When you’re ready to end your walking meditation, stand still for a moment again. Pausing, choose a moment to end the practice. As you finish, consider how you might bring this kind of awareness into the rest of your day.