Welcome to this mindful walking practice. You can choose to walk around indoors or outdoors. If you're walking indoors, inviting you to turn your attention to the room that you're in, ensuring that you have some clear space that's free of obstacles.

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Whether indoors or outdoors, the invitation is to externalise your attention from time to time, incorporating the sights and sounds of the world around you into the practice, moving your attention out of the body, experiencing the present moment in sounds, sights, smell, and textures, and then coming back to the feelings of movement in the body.

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Walking is probably something you do every day, either a little or a lot, depending on the type of work or activities you do. It's normal to take walking for granted, but this practice brings mindful attention and interest to the movements and sensations of walking and is very different from the walking we do as part of everyday life. Because there are likely to be more distractions than in other mindfulness practices, there is an invitation to be even more definite and purposeful with your attention. To really make the sensations of walking a home for your attention. Using the sensations of movement in the body as a natural anchor. Maybe a place of respite from a busy mind. Each step the potential for a momentary release or lessening of intensity in the mind or emotions.

If you're sitting down, bringing attention to the pre -movement intention, feeling that sense of gearing up as you slowly begin to stand.

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Tuning in now to sensations in the soles of the feet. The feet comfortably apart, providing a firm base for the body. Feeling the weight of the body settling downwards, and the spine and head rising - a sense of uplift, a dignified posture. And in the brief moments before we take the first step, noticing the intention to move reflected in the body.

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And when you're ready, beginning a slow walk. Gently lifting each foot, moving forwards, placing it down. Noticing what's happening to the other foot as it prepares to follow. Lifting and placing each foot as you continue walking. Deciding on your own pace.

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When the mind wanders, dropping back into the body, to the physical feelings of movement.

If you need to turn or navigate around something, noticing what the body does, the placement of the feet, the adjustments to balance that are made.

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Notice how it feels to walk without purpose. Maybe there is some subtle need for a destination, a sense of an unmet expectation. Is it possible to just be with the sensations of movement in this moment? The lifting and placing of the feet. The rhythm that develops. Maybe a pleasant cadence, anchoring to the rhythm in the body.

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If the mind has wandered away from the sensations of movement in the body, coming back, tuning back in, feeling sensations in the feet, the legs, feeling into the muscles.

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And if you'd like to, moving your attention deliberately to what you can see or hear around you, noticing the detail, fully externalising your attention just for a few moments, and then deliberately switching your attention back to physical sensations in the body.

You can alternate your attention in this way throughout the practice if you wish, noticing if you become lost in thought and coming back to the direct experience with the world around you, or your body in movement. This slow walking can really emphasise what's involved in something that you do so automatically. This walking practice is an opportunity for presence, for letting go. Maybe it's possible to appreciate any brief or even tiny moments of quiet in the mind when you are completely with sensations, when that's all there is.

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An invitation now to expand your attention to include the other areas of the body that are maybe not so obviously involved in walking; the sway of the hips, subtle movements in the arms or shoulders, / and expanding your attention to the whole body, getting a sense of the whole body moving,

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If the mind has wandered, if the attention has been captured by something else, just noticing where it went, maybe some planning or daydreaming.

Notice any commentary or judgements about this activity. Feelings of frustration or boredom. Noticing everything with kindness. It's likely you're not used to moving without getting somewhere, and that's okay! Judgements and frustrations can become part of this practice, something else to notice. An opportunity to accept what we find as a temporary experience, then deliberately coming back to the physical sensations of walking and movement.

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If you wish to during this practice, you can decide to stop for a moment. Experiencing how it feels to stand still. Noticing any impulse to begin walking again.

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Here are some moments of silence in which to practice, or you can pause the recording if you're on a longer walk outside. Maybe periodically moving the attention into the space around you, noticing objects, textures, sounds, or smells, then coming back to the sensations of walking.

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As we move towards the end of this practice, inviting you to notice your state of mind and body as best you can with acceptance and gratitude for whatever is taking place. Aliveness. Wakefulness. Tiredness. Calm. Eagerness. Anticipation of what's next.

If you've walked outside, noticing the change in environment and responses in the body. If you've been inside, noticing how it feels to move slowly back to your chair. The transition to a different view.

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Really feeling into the final few steps before taking your seat. Noticing associations and feelings that arise. Welcome them all as your present experience.

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You may wish to bring some attention to any aftereffects of this practice in the body, the mind, or the emotions.

And recognizing the simple act of walking as an opportunity to drop into awareness. The possibility of tuning into the physical sensations of walking the next time you move from place to place.

To literally step out of autopilot and into what's here and now.