Publication: 2022-02-26.Sa # Mindful Walking [[On Tools, Skills, and Practices...]] Type: [[⭐️ Body]]-based, [[🕯️ Mindfulness]] Use: [[🕯️ Grounding]] ###### The Practice 1. Stand in a comfortable, upright position. 2. We can have our arms at our side or clasped comfortably behind our back. 3. Take a few moments to notice our breathing, focusing on the feeling of our breath. The rise and fall, breath by breath. 4. Expand our awareness to our [[⭐️ Body]] -- feeling our feet on the ground, our weight being supported by our hips and legs, the sensation of our breath. 5. Relax and release any unnecessary tension from our body. 6. When we're ready, we walk slowly, as if walking under water. 7. While maintaining our breathing, we can focus our awareness on the motion of lifting a foot, supporting our weight on the other as we move forward, placing our foot down, and rolling onto it as the other foot begins its journey forward. 8. Follow each step, paying close attention to the sensations. We can take all the time we need, walking as slowly as we need. We aren't trying to get anywhere, but to arrive where we already are with each step. 9. Each time our minds wander (and they will), just notice it and kindly bring your attention back to the breath and sensations of walking. 10. Once we are able to remain mindful of our walking and breathing, we can expand our awareness to include sights, smells, sounds, and textures. [^1]: