Walking Meditation Instructions:
- The technique is simple: instead of using the breath at the nose as your anchor, you use the sensations in the soles of your feet as you walk.
- There's no need to block anything else out. Let sights, sounds, other sensations, and thoughts arise and pass naturally in the background.
- You might find it helpful to think of your stride in three parts: lifting, moving, and placing the foot. You can try using light mental labels to help sustain your attention on the foot sensations: "Lifting, moving, placing, lifting, moving, placing."