Welcome to this series of walking and mindful movement meditations. These practices are an integral part of sitting meditation, especially in formal training, and are designed to help deepen your awareness of your body and environment through movement.

In this series, I will guide you through different forms of walking meditation that incorporate standing, walking, and mindful movement. For some of you, these practices will feel like a natural extension of sitting meditation; for others, the movement may provide a helpful pathway to concentration and focus. With regular practice, these exercises can develop acute sensory and perceptual abilities.

Remember, this is an experiment. Explore, discover what works for you, and tailor the practice to your needs.

1. Standing and 4-Phase Walking: The Unstable Stability

This practice can be done indoors in a small space or outdoors if it is safe.

Initial Walking Inquiry:

Start by walking without any particular instructions. Just move and observe. Pay attention to which parts of your body you feel moving. Notice the shifts in weight, the motion of your feet, legs, and body as you walk.

Standing and Sensing:

Now, stop and stand still. Begin by noticing the sense of weight on your feet. Feel the difference in weight between your right and left foot, and also the distribution of weight from front to back. Where do you feel most grounded? Take a moment to find your center of balance.

Taking a Step – Focusing on Weight Shift:

Take a step slowly. As you do, notice where the weight is now. Pay attention to how your foot feels when it lifts and the weight moves. Pause and feel the ground beneath you.

Take a second step and again observe: where is the weight now? Is it centered? Where do you feel the most pressure?

2. 4 Phases of Walking: Shifting, Lifting, Moving, Placing

Now, let’s move into a more structured practice. For the next 5-10 minutes, walk in four phases:

• Shifting: Begin by shifting your weight from one foot to the other. Feel the subtle transition.
• Lifting: When you lift your foot, notice the feeling of the leg being raised.
• Moving: As your foot moves forward, be aware of the motion and the space it covers.
• Placing: Finally, as you place your foot on the ground, notice the sensation of contact with the earth.

As you walk, repeat the words “shifting,” “lifting,” “moving,” and “placing” silently to yourself, aligning each phase of your walking with the appropriate word. This will help you focus your attention on each part of the movement.

Whenever you notice your thoughts drifting, simply come back to the present moment. Feel the feet touching the earth. Let the body guide you back to the sensations of movement.

3. Standing Again: Breath and Weight

Pause once again and stand still. Can you feel your breath? Is your breath calm or shallow? Notice the movement of your body as you breathe in and out. Pay attention to where the weight of your body is now. Is it more evenly distributed or shifted to one side? How does the stillness compare to the motion of walking?

4. Balance and Focus

Now, let’s explore balance and focus. Stand on one leg, and as you do, pay attention to what your eyes are doing. Are they moving or fixed? If your gaze i

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