Showing posts with label Walking. Show all posts
Showing posts with label Walking. Show all posts

Walking Meditation Technique - Staying In The Present

Stage One walking meditation is straightforward and uncomplicated. 

  • To begin, it's all about exploring the current moment, as it was in Step One of the shift. 
  • As you walk, you allow your attention to wander freely while keeping your awareness open. 
  • The only constraint is that you must be completely in the moment, in the here and now. 
  • However, at the conclusion of this Stage, your attention will be completely focused on the sensations of walking, just as it was with Step Four of the breath transition. 


  • You must initially try with different walking speeds while carefully noting their differences before beginning the official walking exercise. 
  • Begin by walking at a slow, steady speed. 
  • Take note of how automated the process is, requiring very little effort. 
  • The mind may travel anywhere it wants. 
  • You'll notice a variety of things in your surroundings at first, but you'll soon get engrossed in thoughts and recollections that pull you away from the present. 
  • Simply draw your attention back to the present now by concentrating on the sensations in your feet when your mind wanders. 
  • Keep your focus on your feet for the next few steps to assist you remain in the present moment. 
  • Notice how this is similar to sitting meditation in that you may be aware of everything around you—sights, sounds, and other sensations—while maintaining your focus on your feet. 
  • As you walk at a regular speed, remove your focus from the feet and allow them to continue exploring the present. 
  • Then, as though you were in a rush to go someplace, accelerate. 
  • You'll notice that you have to pay more attention to direction, hazards, and footing at first, but that peripheral awareness soon takes over. 
  • You'll quickly find yourself thinking about things that have nothing to do with where you are or what you're doing, and you may even forget that you're meant to be meditating. 
  • It's far more difficult to stay in the moment by paying attention to the feelings in your feet: they're much too fleeting and variable to act as a reliable anchor. 
  • When walking rapidly, however, the entire action of walking—arms swinging, legs moving, torso rotating, and so on—works much better as an anchor for attention. 

You just need to practice fast-walking meditation for a short time to understand the various impacts it has on the way attention and awareness function together, as well as your capacity to remain in the present moment. 

  • Finally, move extremely slowly, as if you're trying to hide. Take note of the lack of fluid movement and how almost every aspect of the process requires careful attention and control. 
  • Walking slowly not only helps you stay in the moment, but it also naturally directs your focus to your feet; if your attention wanders for even a few seconds, wobbling, instability, and loss of balance will rapidly bring you back to the present. 
  • Again, you're simply trying to get a sense of how speed affects your attention, awareness, and capacity to remain in the moment. 
  • This information will be extremely helpful at various stages of walking practice, enabling you to modify your pace for various reasons. 
  • Most people will find that one or two sessions of playing with various speeds is sufficient, but feel free to keep going as long as you're learning anything. 


  • Choose a comfortable speed to begin your formal practice, one that is slow enough to see changes in the soles of your feet but quick enough to be largely automatic—what you could call "slow normal." 
  • As you walk, pay more attention to the sensations in your feet. 
  • They'll ultimately become your main meditation object, but for now, don't focus only on them. 
  • For the time being, your major goal is to walk in the present moment. 
  • This means you may shift your focus from your feet to whatever is going on around you at the time. 
  • However, they must always be deliberate attention shifts! 
  • There will be noises, fascinating and appealing visual things, even smells if you are outdoors. 
  • Allow your thoughts to investigate and notice them on purpose. 
  • Feel the sun on your face, the shadow on your back, and the wind on your face. 

  • Investigate and participate completely in these activities, absorbing everything in. 

  • Return to the feelings in your feet whenever an object of concentration fades or becomes uninteresting. 


Stay in the present moment at all times. 


  • Explore and completely experience your environment with both concentration and awareness, but don't get caught up in your thoughts, which will pull you out of the present. 

  • To keep such ideas at bay, return your focus back to the sensations in your feet or legs whenever you notice your mind has wandered. 

  • As the novelty of slow walking wears off, your thoughts will become more frequent, and you'll have to focus more on your feet. This is very typical behavior. 

  • You'll ultimately be focusing your attention on the sensations of walking more or less constantly. 

  • You'll learn how to notice ideas in peripheral awareness while learning to prevent your attention from being grabbed. 

  • Return to the present by concentrating your attention on walking when you notice you've been thinking or remembering, but allow the idea or memory to continue to develop in the background of peripheral awareness. 

You are not in the present when your mind is occupied with thinking or remembering.

  • Peripheral awareness of ideas or memories, on the other hand, is perfectly acceptable since it is the same as peripheral awareness of sights, sounds, or feelings. 

  • It's part of present-moment awareness to be conscious that you're recalling something, in the sense that you're aware of a memory coming up in the background. 

  • Being completely present also includes being aware that discursive ideas are arising in the background, or even being aware that you were engaged with such thoughts only a minute ago. 

  • You may watch thinking or remembering processes, let them continue in the background, and eventually let them proceed on their own with practice—all without ever leaving the present. 

Walking while remaining in the present cultivates the same mental skills as sitting and paying attention to the breath. 

  • You're consciously focusing your attention on something interesting that comes up in front of you, or to the sensations in your feet. 
  • You're also always practicing peripheral awareness by being aware of everything around you. 
  • You're practicing introspective awareness whenever you notice your focus has wandered away from the current moment. 
  • You may also practice mindfulness while walking by utilizing focused and sustained attention in combination with peripheral awareness. 
  • The walking meditation described above should be enjoyable, soothing, and simple. 
  • The relaxed quality of walking provides a valuable antidote to excessive striving, keeping your practice in balance. 

Sitting practice can easily become too goal-oriented and intense, so the relaxed quality of walking provides a valuable antidote to excessive striving, keeping your practice in balance. 

  • Keep in mind that emotions of pleasure and contentment are necessary for long-term motivation. 

  • As a result, combining your sitting practice with at least half an hour of walking meditation each day is the greatest approach to support and strengthen it.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

Walking Meditation Technique - Stabilizing Your Attention

It's considerably simpler to maintain peripheral awareness during walking meditation than it is while sitting. This is simply due to the increased number of stimuli to be aware of. 

  • However, it's also more simpler to lose focus of attention on your feet, which may lead to forgetfulness and mind wandering. 

  • You've become a lot better at remaining in the present, so you're ready to focus on attention stabilization in the following two stages of walking practice. 

  • So far, you've mostly utilized the feelings in your feet as an anchor to help you remain in the present when you've been distracted. 

  • Instead of diverting your attention to whatever is appealing or fascinating at the time, attempt to concentrate your attention on the sensations of walking for as long as possible. 

  • You'll need to alter your walking style to do this. 


  • When we walk normally, the rear foot lifts before the front foot is fully planted on the ground. 

  • In Step-by-Step walking, you want to finish one step completely before moving on to the next. 

  • You'll have to walk a little slower at first, but the procedure is simple: don't move your rear foot until you've transferred your weight to your front foot. 

  • Always keep your focus on the feelings in your moving foot. 

  • Don't attempt to focus on both feet at the same time. 

  • Direct your focus to the opposite foot after the moving foot is securely planted with all of your weight on it. 

  • Keep your focus on the feelings in your moving foot until you've taken the following stride. Then shift and keep going. 

  • During Step-by-Step walking, it's simple to tell the difference between focus and peripheral awareness. 

  • Because your focus is on your feet and peripheral awareness largely takes care of itself, your primary worry may be stabilizing attention. 

STOP whenever introspective awareness warns you that you have lost track of what you were doing and that your mind has strayed. 

  • Celebrate your “aha” moment of reawakening to the present, just as you did when you were seated. 
  • Give whatever your mind was preoccupied with a simple name to enhance your introspective awareness (see the section in Stage Three on Cultivating Introspective Awareness through Labeling and Checking In). 
  • Return your focus to the feelings of walking after that.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

Walking Meditation Technique - An Intentional STOP

When you were seated, you tightened your attention on the breath to combat distractions that were going to lead you to forget. When walking, the approach to dealing with distractions is a little different. 

  • Walking, particularly outdoors, exposes you to a variety of sights, sounds, sensations, and odors. 

  • Be aware of how your mind, particularly your attention, responds to certain situations. 

  • Instead of quickly refocusing your attention on your feet when a distracting sense item grabs your attention, spend a few moments to investigate the distraction. 

  • Whatever it is—a song, a wind, or the delightful warmth as you move from shade to sunlight—stop right where you are, even if you're in the middle of your stride. 

  • Direct your attention to the distracting item on purpose. 

  • Make it your new focal point of attention. 

  • Take your time to study it and really appreciate it. 


When your curiosity wanes, return your focus to the foot that is ready to move and resume walking. 


  • The goal is to retain conscious control over your attention movements while you take in the whole of your experience. 

  • Try going outside or finding a more exciting place if you've been performing walking exercise in a somewhat confined and boring environment. 

  • This is the only method to look into sensory distractions. 

  • Focus your attention more carefully on the sensations of walking if the distraction is a thought, memory, or any other mental item. 

  • During these moments, though, feel free to ponder about the sensory things you're seeing, hearing, or experiencing, but do so gently. 

  • Don't get caught up in your thoughts and stay completely present. 

For example, if you hear a dog barking in the distance, you may pause and think about where the sound is coming from or why it's barking while you listen. 

But don't start thinking about the dog's owners, or what breed it is, or anything else that may distract you from the present moment. 

  • Simply focus on the sound and be conscious of any nagging ideas in the background. 

  • Try to be conscious of your thoughts while you're thinking. 

  • During walking exercise, your overall attitude should always be one of curiosity and pleasure. 

  • Stop walking, relax, and evaluate your state of mind if you ever feel the exercise is becoming tough or boring. 

  • You'll probably likely discover that you weren't really there in the moment.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

Walking Meditation Technique - Stop And Go


In early stages of walking meditation, there is a lot of stopping and beginning. When we discover we've forgotten something or our minds have wandered, we come to a halt. We also take deliberate breaks to deal with distractions. 

  • This kind of “stop-and-go” meditation is quite acceptable. In reality, everything is as it should be.  

  • Forgetting and mental wandering will become less and less common, just as they do in sitting meditation. 

  • Furthermore, distractions that may have previously drew your attention enough to justify an intentional stop are now well-known via peripheral awareness. 

  • You won't be stopping as often as you used to. 


Begin the habit of "checking in" when you find yourself strolling for many minutes between interruptions. 

  • Instead of immediately continuing to walking after stopping to examine a distraction, check in on everything else in the same sensory area as the distraction. 

  • If you paused to listen to a bird, for example, after you've finished with the birdsong, take in and explore the whole soundscape before continuing on your way. 

  • As the number of distractions capable of capturing your attention decreases, don't wait for one to appear before checking in. 

  • After a few minutes of carefully monitoring the feelings of walking, for example, take a moment to check in on all of the other bodily sensations that are there in addition to those in your feet and legs. 

  • Spend a minute or two meditating on them, then continue walking with your focus on your feet. Switch to other senses after many repetitions with bodily feelings. 

  • Spend some time meditating on the noises around you. After a few repetitions, transition to visual experiences. 


For as long and as frequently as you find helpful and pleasant, alternate focusing on the sensations of walking with pausing to concentrate on the contents of these three sensory regions. 

  • You may have ideas regarding the content of these sensory areas when you check in. 

  • In fact, you'll likely hear a lot of self-talk about what's going on and how your practice is progressing. 

  • To some extent, self-talk may help you remain on course, but by the time you're well into Stage Three, you should be using as little verbal thinking as possible. 

  • Silently practice being in the present moment. 

  • Allow your ideas to become words and then let them go. 

  • Of course, there will be some forgetting, which will lead to discursive verbal thinking as well. 

  • Just be grateful you become aware of these vocal ideas when introspective awareness exposes you to them. 

  • Then, instead of focusing on the words, turn your attention to the feelings in your feet. 

You're not attempting to silence your mind or prevent ideas from emerging in the first place. 


  • Allow the words to come and leave at their own pace. 

  • Just don't pay attention to them. 

  • Learn how to watch, analyze, and even think without using words. 

  • Enjoy the journey of discovery! 

Always keep in mind that at every stage of walking meditation, relaxation and enjoyment should take precedence. 

Consider walking as a way of "staying in the present moment." 

What started as a slip of the tongue has now evolved into my preferred method of expressing walking.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

Walking Meditation - Increasing The Power Of Consciousness

The following two stages are fairly similar and build upon any basic walking meditation techniques you may be using.

  • Attempt to maintain control of your attention's motions. 

  • Your attention will be drawn mainly to your feet's feelings. 

  • Allow any distracting ideas to exist in the background, but don't allow them take your focus away from the feelings in your feet. 

  • Keep a close eye on your vocal ideas in particular. 

  • As you go, let them come, let them be, and let them leave. 

  • Other physiological sensations, noises, and visual things are still well-recognized on the periphery. 

  • You may still deliberately shift your attention and study a new or intriguing feeling if it offers itself. 

  • Don't, however, stop walking. 

  • Continue walking and keep an awareness of the walking sensations in the background from now on when you shift your attention to another feeling. 

  • Nonetheless, you should feel free to take a break and check in at any moment. 


To put it another way, don't stop for distractions that demand your attention; instead, once your attention is steady, you may stop at any time and freely explore your surroundings. 

You will get new insights into how the mind works as this exercise progresses, allowing you to retain an attitude of curiosity, inquiry, and pleasure.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

Walking Meditation Technique - Observing And Investigating

While checking in, you may do a new activity called investigating and observing. 

It's a development of the checking in technique that allows you to investigate some of the distinctions between attention and awareness. 

To begin, take a moment to stop and focus your attention on your visual field. 


  • Shift your attention away from closer things and toward those that are further away. 

  • To keep your visual field fixed, try not to move your eyes too much—just change your focus. 

  • Observe how certain things are clearly viewed depending on where your eyes are focused, while others are out of focus and indistinct. 

  • Now move your eyes about and notice how things in the visual field's center are always crisp, while those in the periphery are less so. 


Next, concentrate on a single item and notice how, as you study it more closely, other things in your visual area become less apparent. 


  • Compare how it feels to gaze at a tree vs a branch or a leaf, or a finger against a hand, for example. 

  • Take a new approach to these tasks. Develop a feeling of wonder, as if you're discovering the world for the first time. 

  • Much of what you see while looking at your visual field is due to the nature of vision and the eye's unique structure: it's a movable organ with a lens that can change focus. 

  • Hearing, on the other hand, is a whole other matter. 

  • The ear does not have the same versatility as the eye. 


Despite the fact that these organs have distinct characteristics, they both function via attention and awareness. As a result, repeat the practice using your hearing sense. 


  • This enables you to distinguish which impacts are attributable to the organ's anatomy, such as eye vs. ear, and which are due to attention and peripheral awareness's various characteristics. 

  • Observe how the more you concentrate on one sound, the less clear other sounds become. 

  • Examine how the perception of local sounds varies as you listen for distant sounds, and how the perception of distant sounds changes when you listen for nearby sounds, and vice versa. 

  • Pay attention to a very faint sound before moving on to a stronger one. 


You may also have an internal ringing, whining, or buzzing sound in your ears; pay attention to how your perception of exterior noises changes as you listen to internal ones, and vice versa. 


  • Next, listen to ambient noises to see if you can tell the difference between hearing and recognizing a sound. 

  • Take note of how the identifying process happens nearly instantly. 


The source, direction, and your thoughts about what's out there in your surroundings are all part of a complex analytical process that leads to identification via inference and deduction. 


  • Other noises, which are more in the type of "noise," are not as readily identified and classified. Separately from recognizing sounds, practice hearing them. 

  • Start with the "noises," then go to sounds that are more readily recognized. 

  • When you have the opportunity, try to just “be” with a sound rather than analyzing it. 


Discover the link between the sound that arises from stimulation of the sense organ, which is the real experience, and all the labels, ideas, and conclusions that the mind has tagged on. 

  • Rep the workout with different bodily sensations. 

  • This is comparable to the body scanning technique used in Stage 5 sitting. 

  • Temperature, pressure, touch, movement, and vibration are all modalities of experience that your attention may move, concentrate in on, expand, and differentiate. 

  • You may also investigate the feelings associated with the form, position, and placement of various bodily components, as well as the inner sense of the body as something stretched in space. 

The distinctions between focus and peripheral awareness are highlighted in all of these sensory observations and studies. 

  • As you investigate these distinctions, you may be surprised to learn what really happens when your focus shifts from one subject to another. 

  • Take up Step-by-Step walking once again to discover the solution, but this time at a quicker, more automatic pace. 

  • Observe how various things come and go as objects of awareness, and how your attention changes naturally from one feeling to the next as they appear and go. 

  • Compare this to your eye movements while you walk, but don't worry about what's changing or attempt to figure out what's going on conceptually. 

  • Instead, allow direct observation and experience to lead to an intuitive understanding. 


This last practice improves introspective awareness and attention control, as well as the habit of exploring without analyzing.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

Walking Meditation - 3 Step Technique

Once you've mastered the basic Step-by-Step walking meditation, you can proceed to work on honing your concentration of attention with the Three-Part Stepping technique. 

  • To observe the intricacies of the stepping cycle, this exercise necessitates a considerably slower speed, at least at first. 
  • It also helps you stay attentive since slow walking isn't instinctive. Just to keep your balance and coordination, you'll need to pay extra attention. 


Choose a space that is approximately 15-20 feet long and walk back and forth gently. If that's not possible, find a location where you can walk in a circle. 

  • Simply ensure that your route is clear, unimpeded, and generally distraction-free. 
  • Lifting the foot, moving the foot, and putting the foot are the three different components of each stepping cycle.
  • Shift your weight onto your front foot once it's in position so you may raise your rear foot next. 


These three components make up each complete step, which is separated from the next by transferring weight from the rear foot to the front foot. 

This is how the cycle goes: 

1) raise one foot, 

2) move it,

3) place it, and then change your weight; 


1) lift the other foot, 

2) move it, 

3) place it, and then transfer your weight again. 


Your attention should constantly be drawn to the sensations in the moving sole of your foot. 

  • Don't keep track of your steps.  

  • You may, however, use the terms "lifting," "moving," "putting," and "shift" for now. 

All other feelings and ideas should be kept in the background as minor distractions or as part of peripheral awareness. 

  • Disregard all distractions rather than focusing your attention on them.  

  • Pay attention solely to the feelings in the moving foot this time. 


As you study these continuously shifting feelings, notice what happens to the quality of your peripheral awareness. 

  • Despite the heightened intensity of concentration, try to maintain it as strong as before.  

  • This may seem difficult at first, but the mind soon adjust 

  • Continue to practice stopping, checking in, exploring, and observing, but do it less often now, especially if you see your peripheral awareness is diminishing.  

  • Use them just enough to keep yourself anchored in the present and fully aware of your surroundings.  

  • Extend your breadth of focus when you can easily maintain strong peripheral awareness. 


Include the feelings in your leg muscles, such as the muscles tensing as weight is transferred to one leg, the muscles relaxing in the other, the contraction of the muscles that elevate the leg, then those that move the leg, and how the lifting muscles release as the foot is dropped to the ground. 

  • Experiment with changing the span of your focus at will. Move simply between the soles of your feet and all of your leg feelings.

  • Finally, broaden the scope to encompass the whole of your body. 

  • You may alternate between Three-Part Stepping and Step-by-Step walking, always remaining quiet in the present moment and keeping a focused concentration.  

  • It's sometimes preferable to walk a bit quicker and with a less intense concentration. 


Slower walking with a more focused concentration is more suitable at other times. 

Learn how to distinguish between different walking styles so you can make the most of them.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

Walking Meditation - Enhanced Sensory And Metacognitive Awareness

Walking in the present moment is an enriching, pleasant, and calming experience. It's simple to create a spontaneous feeling of pleasure. 

Consider walking as a kind of “staying in the present moment.” If you haven't yet recognized the pleasure, make a deliberate effort to do so, and even encourage it. 

  • This is a critical point. Your mind gets more united and strong as you develop joy. Walking in the woods or in lovely settings is particularly enjoyable. 


Peripheral awareness should become more metacognitive in nature. 

Extrospective consciousness fades away in sitting meditation, and metacognitive awareness becomes mainly introspective. 

  • Extrospective awareness, on the other hand, is always strong in walking meditation. 
  • This implies that the metacognitive experience is one of observing the mind as it attends to feelings in the feet while being aware of the surroundings. 
  • The emergence and passing away of moments of attention and times of extrospective consciousness is the goal of metacognitive introspective awareness moments. 


You may be drawn to things other than the meditation object in the two techniques below, and you may wish to investigate them with attention. Refrain from succumbing to this temptation.


  • Instead, cultivate heightened peripheral awareness to enjoy such things. 
  • Information about the surroundings will be projected into peripheral consciousness as your mind gets more unified, without the purpose of it being the focus of attention. 
  • As a result, sustaining a single focus of attention becomes more simple. 
  • Simultaneously, by setting your goal to enhance peripheral awareness on a regular basis, you'll progressively raise the amount of times of peripheral awareness and your total consciousness power. 


You'll eventually arrive at a natural, metacognitive state of prolonged undivided focus and robust peripheral awareness.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

What Is Walking Meditation?

WALKING correctly and MEDITATION, which is a must-do, are both as beneficial as a sitting practice. 

  • Too frequently, it isn't taken seriously enough; we think of a meditator as someone who simply sits cross-legged with their eyes closed. 
  • Walking meditation, on the other hand, is equally as beneficial as sitting meditation in terms of building steady attention and strong awareness. For certain things, it's even more effective. 
  • Combining the two is the most effective method to achieve fast improvement. 

Walking and sitting meditation techniques are basically the same: maintain or even increase peripheral awareness while stabilizing your focus. 

The only true distinction is where you put your concentration. 

  • Instead than focusing on the breath at the nose, you focus on the feelings in the soles of your feet. 
  • You may also utilize the sensations in your legs' muscles, joints, and tendons as your meditation object. 
  • Walking is an instinctive action, similar to breathing, and the ever-changing sensations with each stride offer a constant anchor for attention. 
  • Peripheral awareness, on the other hand, remains open to whatever is going on in the internal and external environment. 

Walking meditation provides a number of options for working with attention and peripheral awareness in a variety of ways. 

  • You may perform walking meditation first as part of your regular practice to assist quiet your mind before sitting. 
  • Alternatively, you may walk immediately after sitting, which requires a high degree of concentrated attention throughout the walking exercise. 
  • When it's more convenient, you may perform walking meditation instead of seated meditation. 
  • Alternate walking and sitting activities at meditation retreats or days set out for more intensive practice. 
  • This allows your body to loosen up and recuperate from the effects of extended periods of immobile sitting while without interfering with your practice. 

Walking meditation should never be considered a “break” from your regular practice. If you really need a break, do something totally different, such as going for a walk or napping. 

  • The ideal place to practice walking meditation is outside. 
  • A back yard, gardens, or park, or any other open area where you won't be disturbed, is ideal. 
  • A location with some natural beauty is desirable, but it isn't required, since visual pleasure isn't the primary goal. 
  • A calm city sidewalk would also suffice. 
  • Use a route that you can simply follow so that you don't have to make choices about where to go while walking. 
  • Otherwise, just plan your route ahead of time and make changes as required. 
  • You may, of course, step inside. Choose a big room or a corridor with enough space to go approximately 20 feet before turning around. In a smaller space, you may also just travel a circle route. 

  • Start with 15 to 30 minutes of walking practice at a time. 
  • In general, you'll find that 30 minutes is a decent length of time. 
  • You may discover that after a few weeks of exercise, you wish to walk for an hour or more at a time. 
  • Because walking meditation is simple and pleasant, the only limitations to how long you walk each day are time and opportunity.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.

Walking Meditation - 9 Step Technique

Divide each of the three components of a single step—lifting, moving, and placing—into three smaller pieces while walking slowly, for a total of nine unique parts. 

  • It's entirely up to you where you create these divides, but I'll explain how I do it to get you started. 

  • The heel and middle portion of the foot leave the ground first; the ball of the foot comes up second; and the toes lose touch with the ground third. 

The first portion of movement is when the foot rises vertically in the air; the second part is when it travels horizontally ahead; and the third part is when it is lowered toward the earth. 

  • I find it more natural to put the front of my foot on the ground first, rather than the heel, while walking slowly like this. 

  • The first component of putting is making touch with the toes and ball of the foot; the second part is making contact with the remainder of the foot; and the third part is transferring weight onto the foot. 

  • Once you've chosen how to split your steps, try separating each of the nine components clearly with each step. 


  • You're ready to attempt following particular feelings in each of the nine sections after you've mastered identifying all nine parts in each phase. 

  • Begin by naming one unique and recurrent feeling in each of the nine sections. 

  • The three components of the moving phase will be the most difficult to identify, but persevere until you can distinguish one in each. 


Once you've mastered recognizing one unique feeling for each of the nine components, go on to the second and third. 

  • Make it a goal to be able to follow at least three different feelings in each of the nine steps. 

  • This should be done without losing peripheral awareness. You will, without a doubt, be walking extremely slowly. 

  • Practice in a private area where you won't attract attention to yourself. That should be simple since you're walking so slowly that you just need a tiny amount of room. 

Continue practicing until all twenty-seven sensations are so familiar that any change in them is instantly recognized. 

Your consciousness will be metacognitive at this time, your sensory perception will be clear and acute, and your focus will be both exclusive and easy.

You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.