PRACTICE 3: WALKING MEDITATION

Today’s practice will be a walking meditation. This will involve leaving your phone at home and taking yourself for a 30 minute walk outside.

A basic walking meditation is pretty simple. All you need to do is notice yourself walking as you walk, allowing the sensations of your body to be the anchor of the meditation.

To break out of ‘autopilot’ walking , you might ask yourself, “How do I know I am walking?” and then check in with your senses.

It also may help to bring awareness to certain aspects of walking. For example, you can bring mindfulness to your body as you notice the sensation of your feet on the ground or the movement of your muscles, especially as you encounter different surfaces beneath you. Notice not just what your legs are doing, but also your arms, torso, spine, and head as you walk. You might be able to detect subtle shifts in your pulse, body temperature, or breathing rate before, during, and after you begin moving. You can also focus on the gentle rocking motion of your weight shifting.

1. Did anything from your DMT experience come up during your walking meditation? How does this make you feel now?

2. What strikes you most coming out of your DMT experience? What is staying with you?

3. What would you like to remember going forward? How can you do this?

Optional extra:

1. Can you think of any ways that you could explore mindful movement that might feel supportive in the coming weeks? (For example yoga, nature walks, intuitive movement etc.)