Throughout our lives we tend to spend a lot of time walking. Our steps take us from one place to another, day after day. During most of this time spent walking, the mind is not in the present, much less in the actual experience of walking, of feeling every step, each movement. And this, unfortunately, is a fact that we can extend to the rest of the activities we do throughout the day. As we saw in the first video of the Awakening Stage, we live on autopilot. Walking meditation is a valuable mental training method, which facilitates the development of mindfulness throughout the rest of the day in everything we do, adding awareness to our daily lives.
You are able to receive all that I am about to transmit to you today
I would like to invite you to go out somewhere natural and surround yourself with vegetation for this activity today, if you can do it
If it is not possible, don't worry, at home you will be able to do it too, but stay with the instructions that I will give you to also test it outdoors, ok? Here we go
I need you to rest completely, no socks
I want you to start walking as slowly as you can through the space you are in, beginning to lift your right foot gently and supporting it as if it were a slow motion, you support the back part of the sole of the foot, then, very calmly the sole or also called the sole of the foot
arch, then the metatarsal area followed very slowly by the toes
I want you to feel every step in detail, be open to discover all the sensations that your body offers you
You will do the same with your left foot, that you will take off little by little from the ground, you will lift it slowly and steer in front of your right foot which is resting on the ground giving you firmness
Lightly support the heel, later the sole and little by little you will support the rest until you reach the toes
Don't rush, moving consciously, feeling the hardness of the surface, the temperature, the texture
What happens while you're walking this way with your body, does it tend to go somewhere? As of balanced you feel? Try not to accelerate your footsteps too much as well as not to throw your body too much forward or too much backward
Find your center
Every time you plant your foot, let it take root, feel secure
and at the same time awake to any stimulus that arrives, any noise, any distraction
Don't judge her
Acknowledge it but do not enter into a dialogue with yourself
Thought comes and thought passes, say goodbye kindly
Don't stop walking slowly
Close your eyes and look now for a greater concentration in your steps, observe how you are able to see the environment even with your eyes
eyes closed
How you are also able to feel it
Stand now with your feet together and still keeping your eyes closed
Take 5 deep breaths, taking air through your nose, bringing it to your abdomen, feeling its volume increase little by little and slowly releasing it through the nose
Activate your legs, the kneecaps, your buttocks and keeping the same posture with your feet together, lengthen your spine, aligning the and feeling an imaginary thread pulling you by the crown of your head
Making your back completely upright, your neck relaxed and your shoulders relaxed
also, dropping slightly towards the ground but without any tension
Breathe consciously observing the activation of your whole body
Open your arms a little bit and activate them also with the palms forward and the fingers
together, closed
Visualize your body as a tree, mimic the environment and make your feet connect with the earth, feel them strong, like roots anchored to the surface
Your head connects with the sky, with the universe, light and without any burden
Breathe deeply and perceive all these sensations
How do you do you feel now? Little by little relax your body, adopting a natural posture, spreading your feet apart, opening your eyes
You can do this exercise outdoors stepping on the grass and plants if you haven't had a chance today
to do it, the sensations change a lot and you will be able to connect much better with the environment
So if you have the opportunity, remember to take off your shoes and do this conscious walk
Yet you can also enjoy this mindful walk around the city or wherever you live, even going footwear, feeling every step, looking around you attentively, using your feet, using your senses and opening yourself to feeling the wind, the sun with your eyes closed, listening to the ambient sound, looking into the eyes of the people that cross your path, perceiving how the air moves your hair or goes through the clothes you are wearing
I invite you to do it and you will notice the difference in the way you feel
how you normally walk
That's all for today, thank you very much, happy present moment
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Audio:
Subtitles:
20 Routine Tasks
07 Set the alarm
26 The water cycle
12 Active observation
Farewell to the course: Continue your training.
01 Stop on autopilot
15 Conscious movement
Welcome Stage 3: Outside Mindfulness
17 Attention to emotions
10 Mindful eating