WEBVTT
00:00:00.000 --> 00:00:02.399
We appreciate your interest in today's Meditation
00:00:02.399 --> 00:00:05.259
Life Skills podcast. We're sincerely grateful
00:00:05.259 --> 00:00:14.519
for your support. This is a mindful walking practice
00:00:14.519 --> 00:00:18.219
for us to practice at home in a quiet room where
00:00:18.219 --> 00:00:20.879
we have a little space to walk around or perhaps
00:00:20.879 --> 00:00:24.179
outside if we have some quiet outside space.
00:00:25.780 --> 00:00:28.550
And it can help us to more fully notice sensations
00:00:28.550 --> 00:00:31.609
of walking, if it's possible to remove our shoes.
00:00:32.590 --> 00:00:36.009
So if possible, starting by removing our shoes,
00:00:36.170 --> 00:00:42.210
if this is okay for you. And then finding a place
00:00:42.210 --> 00:00:46.990
to stand. Standing with the feet about a hip
00:00:46.990 --> 00:00:50.609
-width apart, with each foot firmly grounded
00:00:50.609 --> 00:00:54.969
and planted on the floor. Standing upright and
00:00:54.969 --> 00:00:59.140
straight. but not stiffly, and allowing our arms
00:00:59.140 --> 00:01:02.380
to hang loosely from our shoulders, allowing
00:01:02.380 --> 00:01:04.879
our shoulders to drop and our head to remain
00:01:04.879 --> 00:01:11.739
upright, supported by our neck. Bringing awareness
00:01:11.739 --> 00:01:14.700
to our body in this moment, what sensations are
00:01:14.700 --> 00:01:19.680
around right now? Allowing the breath to breathe
00:01:19.680 --> 00:01:22.920
itself in the background, whilst directing our
00:01:22.920 --> 00:01:26.060
awareness to our feet. and the contact between
00:01:26.060 --> 00:01:29.260
the soles of our feet and the floor beneath.
00:01:30.019 --> 00:01:32.700
What sensations are in this part of our body
00:01:32.700 --> 00:01:40.000
right now? And then, bringing our awareness up
00:01:40.000 --> 00:01:45.939
our legs, into our hips, pelvis, into our back
00:01:45.939 --> 00:01:51.359
and abdomen and chest, our arms, shoulders and
00:01:51.359 --> 00:02:03.719
head. And just standing. Starting now by gently
00:02:03.719 --> 00:02:06.719
bending our knees just slightly and then straightening
00:02:06.719 --> 00:02:12.379
our knees a couple of times. So bending and straightening.
00:02:14.599 --> 00:02:17.080
And when we do this, noticing sensations in our
00:02:17.080 --> 00:02:22.099
legs, in our feet, in our upper body. What happens
00:02:22.099 --> 00:02:24.699
in our body as we bend and straighten our knees?
00:02:26.719 --> 00:02:29.120
Perhaps noticing changes in the muscles as we
00:02:29.120 --> 00:02:33.620
move, tightening and loosening. Noticing changes
00:02:33.620 --> 00:02:40.300
in our sense of balance. And now, with the knees
00:02:40.300 --> 00:02:43.060
straight and feet firmly planted on the floor,
00:02:44.120 --> 00:02:47.840
starting by gently moving our body forward towards
00:02:47.840 --> 00:02:55.759
the toes. Keeping our feet on the floor. What's
00:02:55.759 --> 00:02:57.840
happening in the soles of our feet as we shift
00:02:57.840 --> 00:03:03.080
our body weight forward towards the toes? Noting
00:03:03.080 --> 00:03:05.539
changes to muscles in the legs and the back.
00:03:08.740 --> 00:03:11.060
Now bring our body weight back to the centre.
00:03:12.639 --> 00:03:14.979
And then shifting our body weight gently backwards
00:03:14.979 --> 00:03:17.819
towards our heels, keeping our feet firmly planted
00:03:17.819 --> 00:03:21.680
on the floor. And noticing sensations in our
00:03:21.680 --> 00:03:24.780
body as we shift our weight. Sensations in our
00:03:24.780 --> 00:03:30.780
feet, our legs, our back. And coming back to
00:03:30.780 --> 00:03:36.280
the centre once again. And whilst keeping our
00:03:36.280 --> 00:03:38.780
feet on the floor, shifting our body to our left
00:03:38.780 --> 00:03:45.280
foot. What do we notice in our body? Now shifting
00:03:45.280 --> 00:03:50.629
our body to our right foot. What do we notice
00:03:50.629 --> 00:03:54.650
in our legs? In our right leg, our left leg as
00:03:54.650 --> 00:03:59.990
we do this. Then returning to the centre with
00:03:59.990 --> 00:04:02.669
our weight evenly distributed between our left
00:04:02.669 --> 00:04:05.650
and right legs and between the front and the
00:04:05.650 --> 00:04:13.830
back of our body. And now with the next in -breath
00:04:13.830 --> 00:04:17.329
slowly beginning to move the right heel upwards.
00:04:18.780 --> 00:04:21.680
keeping our right toes in contact with the floor.
00:04:24.740 --> 00:04:27.379
Bring our full awareness to any sensations in
00:04:27.379 --> 00:04:34.279
our body, in our feet, in our legs. And now lifting
00:04:34.279 --> 00:04:36.920
our right foot off the floor, moving it slowly
00:04:36.920 --> 00:04:41.399
forward and, with an out -breath, placing the
00:04:41.399 --> 00:04:45.100
right heel down on the floor. What's happening
00:04:45.100 --> 00:04:53.519
in the body right now? And now allowing the right
00:04:53.519 --> 00:04:56.660
toes to move down to the floor whilst at the
00:04:56.660 --> 00:05:00.019
same time bringing the left heel up with an in
00:05:00.019 --> 00:05:04.819
-breath. Noting the contact between the soles
00:05:04.819 --> 00:05:10.000
of our feet and the floor. Between our heel and
00:05:10.000 --> 00:05:19.160
the air. The sensations of movement. And now
00:05:19.160 --> 00:05:21.579
with the right foot firmly planted on the floor
00:05:21.829 --> 00:05:26.649
lifting the left foot slowly up and forward and
00:05:26.649 --> 00:05:30.170
with an out -breath placing the left heel down
00:05:30.170 --> 00:05:35.189
in front of us allowing the toes to follow whilst
00:05:35.189 --> 00:05:37.810
the heel of the right foot begins to lift with
00:05:37.810 --> 00:05:47.490
the next in -breath and repeating this movement
00:05:53.639 --> 00:05:57.120
slowly and bringing our curiosity and interest
00:05:57.120 --> 00:06:01.180
to each sensation that we notice, each small
00:06:01.180 --> 00:06:08.519
movement. Bringing the heel of one foot up with
00:06:08.519 --> 00:06:12.639
an in -breath. Bringing a heel down with an out
00:06:12.639 --> 00:06:20.180
-breath. And now, beginning to walk slowly around
00:06:20.180 --> 00:06:28.819
the area you are in. in this way keeping our
00:06:28.819 --> 00:06:33.839
awareness in our body noticing sensations in
00:06:33.839 --> 00:06:41.079
the soles of our feet as we walk noticing sensations
00:06:41.079 --> 00:06:45.339
in our legs what's happening in our legs in our
00:06:45.339 --> 00:06:50.800
muscles our bones the contact between our skin
00:06:50.800 --> 00:06:57.240
and the clothes we're wearing as we move, what's
00:06:57.240 --> 00:07:05.339
happening in our back and shoulders, our arms
00:07:05.339 --> 00:07:18.600
and head. and bringing our full interest and
00:07:18.600 --> 00:07:23.660
curiosity to each new step remembering that each
00:07:23.660 --> 00:07:35.660
step we're walking for the very first time synchronizing
00:07:35.660 --> 00:07:42.120
as best we can the in -breath as we lift the
00:07:42.120 --> 00:07:47.439
foot up and the out -breath as we place a foot
00:07:47.439 --> 00:07:55.879
down. Walking in this way, paying attention to
00:07:55.879 --> 00:08:13.699
walking. And if the space allows, where you are,
00:08:14.680 --> 00:08:22.769
practicing changing the speed of the walk perhaps
00:08:22.769 --> 00:08:34.649
walking a little more quickly practicing making
00:08:34.649 --> 00:08:44.600
slower movements and all the while Bringing our
00:08:44.600 --> 00:08:49.559
interest and attention to the sensations in our
00:08:49.559 --> 00:08:59.700
body as we walk. And now with the next step,
00:09:00.019 --> 00:09:05.220
coming to stand. And again, bring the feet parallel
00:09:05.220 --> 00:09:10.179
or hip widths apart. Just gently rocking on the
00:09:10.179 --> 00:09:13.100
feet, forward and backwards, from left to right.
00:09:14.279 --> 00:09:17.679
before bringing our body back to the centre.
00:09:18.700 --> 00:09:23.320
Standing. And allowing the arms to hang loosely
00:09:23.320 --> 00:09:29.779
from the shoulders. And just as we bring this
00:09:29.779 --> 00:09:32.460
practice to a close, bringing awareness to the
00:09:32.460 --> 00:09:37.179
whole of the body. Awareness of the breath in
00:09:37.179 --> 00:09:41.419
the background, breathing. Just taking a few
00:09:41.419 --> 00:09:45.159
moments to settle. before bringing this practice
00:09:45.159 --> 00:09:48.779
to a close and knowing that we can bring mindfulness
00:09:48.779 --> 00:09:51.759
to walking in other parts of our day.
00:00:00.000 --> 00:00:02.399
We appreciate your interest in today's Meditation
00:00:02.399 --> 00:00:05.259
Life Skills podcast. We're sincerely grateful
00:00:05.259 --> 00:00:14.519
for your support. This is a mindful walking practice
00:00:14.519 --> 00:00:18.219
for us to practice at home in a quiet room where
00:00:18.219 --> 00:00:20.879
we have a little space to walk around or perhaps
00:00:20.879 --> 00:00:24.179
outside if we have some quiet outside space.
00:00:25.780 --> 00:00:28.550
And it can help us to more fully notice sensations
00:00:28.550 --> 00:00:31.609
of walking, if it's possible to remove our shoes.
00:00:32.590 --> 00:00:36.009
So if possible, starting by removing our shoes,
00:00:36.170 --> 00:00:42.210
if this is okay for you. And then finding a place
00:00:42.210 --> 00:00:46.990
to stand. Standing with the feet about a hip
00:00:46.990 --> 00:00:50.609
-width apart, with each foot firmly grounded
00:00:50.609 --> 00:00:54.969
and planted on the floor. Standing upright and
00:00:54.969 --> 00:00:59.140
straight. but not stiffly, and allowing our arms
00:00:59.140 --> 00:01:02.380
to hang loosely from our shoulders, allowing
00:01:02.380 --> 00:01:04.879
our shoulders to drop and our head to remain
00:01:04.879 --> 00:01:11.739
upright, supported by our neck. Bringing awareness
00:01:11.739 --> 00:01:14.700
to our body in this moment, what sensations are
00:01:14.700 --> 00:01:19.680
around right now? Allowing the breath to breathe
00:01:19.680 --> 00:01:22.920
itself in the background, whilst directing our
00:01:22.920 --> 00:01:26.060
awareness to our feet. and the contact between
00:01:26.060 --> 00:01:29.260
the soles of our feet and the floor beneath.
00:01:30.019 --> 00:01:32.700
What sensations are in this part of our body
00:01:32.700 --> 00:01:40.000
right now? And then, bringing our awareness up
00:01:40.000 --> 00:01:45.939
our legs, into our hips, pelvis, into our back
00:01:45.939 --> 00:01:51.359
and abdomen and chest, our arms, shoulders and
00:01:51.359 --> 00:02:03.719
head. And just standing. Starting now by gently
00:02:03.719 --> 00:02:06.719
bending our knees just slightly and then straightening
00:02:06.719 --> 00:02:12.379
our knees a couple of times. So bending and straightening.
00:02:14.599 --> 00:02:17.080
And when we do this, noticing sensations in our
00:02:17.080 --> 00:02:22.099
legs, in our feet, in our upper body. What happens
00:02:22.099 --> 00:02:24.699
in our body as we bend and straighten our knees?
00:02:26.719 --> 00:02:29.120
Perhaps noticing changes in the muscles as we
00:02:29.120 --> 00:02:33.620
move, tightening and loosening. Noticing changes
00:02:33.620 --> 00:02:40.300
in our sense of balance. And now, with the knees
00:02:40.300 --> 00:02:43.060
straight and feet firmly planted on the floor,
00:02:44.120 --> 00:02:47.840
starting by gently moving our body forward towards
00:02:47.840 --> 00:02:55.759
the toes. Keeping our feet on the floor. What's
00:02:55.759 --> 00:02:57.840
happening in the soles of our feet as we shift
00:02:57.840 --> 00:03:03.080
our body weight forward towards the toes? Noting
00:03:03.080 --> 00:03:05.539
changes to muscles in the legs and the back.
00:03:08.740 --> 00:03:11.060
Now bring our body weight back to the centre.
00:03:12.639 --> 00:03:14.979
And then shifting our body weight gently backwards
00:03:14.979 --> 00:03:17.819
towards our heels, keeping our feet firmly planted
00:03:17.819 --> 00:03:21.680
on the floor. And noticing sensations in our
00:03:21.680 --> 00:03:24.780
body as we shift our weight. Sensations in our
00:03:24.780 --> 00:03:30.780
feet, our legs, our back. And coming back to
00:03:30.780 --> 00:03:36.280
the centre once again. And whilst keeping our
00:03:36.280 --> 00:03:38.780
feet on the floor, shifting our body to our left
00:03:38.780 --> 00:03:45.280
foot. What do we notice in our body? Now shifting
00:03:45.280 --> 00:03:50.629
our body to our right foot. What do we notice
00:03:50.629 --> 00:03:54.650
in our legs? In our right leg, our left leg as
00:03:54.650 --> 00:03:59.990
we do this. Then returning to the centre with
00:03:59.990 --> 00:04:02.669
our weight evenly distributed between our left
00:04:02.669 --> 00:04:05.650
and right legs and between the front and the
00:04:05.650 --> 00:04:13.830
back of our body. And now with the next in -breath
00:04:13.830 --> 00:04:17.329
slowly beginning to move the right heel upwards.
00:04:18.780 --> 00:04:21.680
keeping our right toes in contact with the floor.
00:04:24.740 --> 00:04:27.379
Bring our full awareness to any sensations in
00:04:27.379 --> 00:04:34.279
our body, in our feet, in our legs. And now lifting
00:04:34.279 --> 00:04:36.920
our right foot off the floor, moving it slowly
00:04:36.920 --> 00:04:41.399
forward and, with an out -breath, placing the
00:04:41.399 --> 00:04:45.100
right heel down on the floor. What's happening
00:04:45.100 --> 00:04:53.519
in the body right now? And now allowing the right
00:04:53.519 --> 00:04:56.660
toes to move down to the floor whilst at the
00:04:56.660 --> 00:05:00.019
same time bringing the left heel up with an in
00:05:00.019 --> 00:05:04.819
-breath. Noting the contact between the soles
00:05:04.819 --> 00:05:10.000
of our feet and the floor. Between our heel and
00:05:10.000 --> 00:05:19.160
the air. The sensations of movement. And now
00:05:19.160 --> 00:05:21.579
with the right foot firmly planted on the floor
00:05:21.829 --> 00:05:26.649
lifting the left foot slowly up and forward and
00:05:26.649 --> 00:05:30.170
with an out -breath placing the left heel down
00:05:30.170 --> 00:05:35.189
in front of us allowing the toes to follow whilst
00:05:35.189 --> 00:05:37.810
the heel of the right foot begins to lift with
00:05:37.810 --> 00:05:47.490
the next in -breath and repeating this movement
00:05:53.639 --> 00:05:57.120
slowly and bringing our curiosity and interest
00:05:57.120 --> 00:06:01.180
to each sensation that we notice, each small
00:06:01.180 --> 00:06:08.519
movement. Bringing the heel of one foot up with
00:06:08.519 --> 00:06:12.639
an in -breath. Bringing a heel down with an out
00:06:12.639 --> 00:06:20.180
-breath. And now, beginning to walk slowly around
00:06:20.180 --> 00:06:28.819
the area you are in. in this way keeping our
00:06:28.819 --> 00:06:33.839
awareness in our body noticing sensations in
00:06:33.839 --> 00:06:41.079
the soles of our feet as we walk noticing sensations
00:06:41.079 --> 00:06:45.339
in our legs what's happening in our legs in our
00:06:45.339 --> 00:06:50.800
muscles our bones the contact between our skin
00:06:50.800 --> 00:06:57.240
and the clothes we're wearing as we move, what's
00:06:57.240 --> 00:07:05.339
happening in our back and shoulders, our arms
00:07:05.339 --> 00:07:18.600
and head. and bringing our full interest and
00:07:18.600 --> 00:07:23.660
curiosity to each new step remembering that each
00:07:23.660 --> 00:07:35.660
step we're walking for the very first time synchronizing
00:07:35.660 --> 00:07:42.120
as best we can the in -breath as we lift the
00:07:42.120 --> 00:07:47.439
foot up and the out -breath as we place a foot
00:07:47.439 --> 00:07:55.879
down. Walking in this way, paying attention to
00:07:55.879 --> 00:08:13.699
walking. And if the space allows, where you are,
00:08:14.680 --> 00:08:22.769
practicing changing the speed of the walk perhaps
00:08:22.769 --> 00:08:34.649
walking a little more quickly practicing making
00:08:34.649 --> 00:08:44.600
slower movements and all the while Bringing our
00:08:44.600 --> 00:08:49.559
interest and attention to the sensations in our
00:08:49.559 --> 00:08:59.700
body as we walk. And now with the next step,
00:09:00.019 --> 00:09:05.220
coming to stand. And again, bring the feet parallel
00:09:05.220 --> 00:09:10.179
or hip widths apart. Just gently rocking on the
00:09:10.179 --> 00:09:13.100
feet, forward and backwards, from left to right.
00:09:14.279 --> 00:09:17.679
before bringing our body back to the centre.
00:09:18.700 --> 00:09:23.320
Standing. And allowing the arms to hang loosely
00:09:23.320 --> 00:09:29.779
from the shoulders. And just as we bring this
00:09:29.779 --> 00:09:32.460
practice to a close, bringing awareness to the
00:09:32.460 --> 00:09:37.179
whole of the body. Awareness of the breath in
00:09:37.179 --> 00:09:41.419
the background, breathing. Just taking a few
00:09:41.419 --> 00:09:45.159
moments to settle. before bringing this practice
00:09:45.159 --> 00:09:48.779
to a close and knowing that we can bring mindfulness
00:09:48.779 --> 00:09:51.759
to walking in other parts of our day.
