Slow Walking: walking meditation instructions
Walk slowly along a short path, feeling each foot land, the weight shift, and the turn at the end. Timed text cues appear on screen, with optional device narration.
Before you begin
Find a few metres of clear floor or a hallway and stand at one end with the phone in hand or nearby. Keep the eyes open and lowered. If walking is not possible, sit with both feet on the floor and follow the cues by feeling the feet.
How it opens
Stand still for a moment and feel both feet on the floor. Notice the weight resting through the heels, the balls of the feet, and the toes.
| Length | Cues |
|---|---|
| 3 minutes | 5 timed cues, then the bell |
| 5 minutes | 6 timed cues, then the bell |
| 10 minutes | 9 timed cues, then the bell |
The complete session is part of Daily Dharma Plus in the iPhone app. You can sit now with the free breath-awareness session or the silent timer.