Taking your meditation practice off your mat gives you the opportunity to explore a form of moving meditation. When sitting is a challenge, walking meditation can be a welcome break for the body.  That doesn’t mean it is easy.   Find a place that you can walk undisturbed, inside or outside.  The woods or a field is a great place to practice this form of mediation, but a room where you can walk in a circle works perfectly well.
Start in mountain pose.  Feel the contact points between your feet and floor.  Start to tune into your breath.  Begin to walk slowly either in a circle or a straight line depending on your space.
Walk in your normal fashion, but slowly.  Resisting the temptation to change your gait.  Observe the sensation of the heel then the foot and toes making contact with the floor.  Observe the natural roll of the foot.  If your mind wanders away draw it back to the sensations of your feet on ground, making contact with the ground then leaving the ground.  Keep your toes and feet relaxed.
Try timing your steps with your breath.  Inhale as you step with the right foot, exhale as you step with the left.  This helps to focus the mind.  After 5 minutes are up slowly cease your walking.  Stand and observe the effects.
~ Janet Carscadden

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