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How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
How to Meditate: Meditation 101 for Beginners
10 Science-Backed Benefits of Meditation
What is Meditation?
Benefits of Mindfulness: Mindful Living Can Change Your Life
Mindfulness 101: A Beginner's Guide
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A simple and universal practice for developing embodied awareness. You can do this walking meditation no matter where you are.
Before you begin your meditation,
just finding a space to walk.
It could be outdoors, or it could
be inside, perhaps in a hallway
or a room, where you could do this
practice by walking back and forth.
And this meditation could be
done as a formal practice.
Formal meaning that there's a specific
time taken out of your day for this
meditation, in the same way you
might do with a sitting meditation.
Or it might be an informal practice, just
bringing mindfulness to your walking as
you travel from one place to another.
Just beginning now by taking a pause
is before you begin and gathering your
awareness into your physical body.
So perhaps just noticing the touch
of clothing against your skin.
The cool touch of air on
exposed parts of the skin.
Feeling the sensation of your
feet in contact with the ground.
And then draw the focus to the breath.
And taking one deep, slow, full breath in.
And exhaling.
Keeping your eyes open, and
bringing awareness again to the
sensations of the soles of the
feet in contact with the ground.
And beginning now to walk at a
natural pace, or if possible, just
slightly slower than your normal pace.
And with each step now, paying attention
to the sensations on the soles of the
feet as each foot touches the ground.
It doesn't matter whether
or not you're wearing shoes.
Just keep noticing the feelings
and sensations in the feet as
each foot meets the ground.
Noticing the changes in pressure, texture
and sensation, one foot after the other.
And you'll need to obviously just
keep enough awareness of the world
around you so that you're aware of
where you're going and staying safe.
But the main focus of attention
is feeling the soles of the
feet as you continue to walk.
If you're in a small space, you
can practice by walking 10 paces
also, or walking the length of
the room and then turning around.
If at any time the mind wanders away from
feeling the sensations in the feet, just
notice the thought that distracted you and
gently guide the focus back to the feet.
There's no need for any frustration
or irritation if the mind wanders.
That's the same for everybody.
Just simply bring the focus back
as many times as you need to.
Now as you continue walking naturally,
expand your attention to vision.
Spring you full attention
to what you can see.
Taking in the various colors, shapes,
movements, and play of light and shadow.
And as you do this, aiming to put
aside any mental commentary or
labeling or judging about what you see.
And instead, just being present
with what's here to be seen.
And now, beginning to
shift the focus to sound.
Whether you're indoors or in the
woods or in a city, just paying
attention to the soundscape.
And for these final moments of
the meditation, bringing the focus
back to awareness of the physical
sensations on the soles of the feet.
No matter where your mind wandered during
this practice, just noticing right now the
feeling of the feet touching the ground.
And when you were ready to end
this walking meditation, just
pausing once again and taking
a deep, slow, full breath in.
And exhaling naturally.
And proceeding now the rest of your day.
Perhaps making an intention to take
this mindful awareness with you.
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