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Repeat this process with the right foot. First lift your right heel off the ground, then
the rest of your foot, and move it slowly forward, noticing the changes in physical
sensations that occur throughout this motion.
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Keep repeating this process as you slowly move from one end of your walk to the
other, being aware of the particular sensations in the bottoms of your feet and
heels as they make contact with the floor, and the muscles in your legs as they
swing forward.
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Continue this process up and down the length of your walk for about 10 minutes,
being aware as best you can.
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Your mind will wander away from this activity during your 10 minutes of practice.
This is normal — it’s what minds do. When you notice this has happened, gently
guide the focus of your attention back to the sensations in your feet and legs,
paying particular attention to the contact your feet have with the floor. This will
help you stay in the present moment, concentrating on what is happening now,
rather than worrying about the past or the future.
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To begin with, walk more slowly than usual, to give you a better opportunity to
practise this exercise. Once you feel comfortable with the exercise, you may like to
experiment with different speeds of walking. If you are feeling agitated, you may
like to start off walking fast, with awareness that this is what you are doing, and
then slow down naturally as you begin to settle.
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Try to work this activity into your daily routine — practise when you are walking to
the bus, or to the shops, or around the house.
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