Meditation · Focus

Walking Slowly Indoors

Priya Raman · 12 min

12:00

remaining

What to do, minute by minute

1. Settle in
0:00–2:24
Sit or lie down somewhere you won't be disturbed. Let your shoulders drop, close your eyes or soften your gaze, and take three slow breaths.
2. Follow the breath
2:24–4:48
Breathe in for a count of four, out for a count of six. Let the out-breath be longer than the in-breath — that's what calms the nervous system.
3. Scan and release
4:48–7:12
Move your attention slowly from your jaw to your shoulders, hands, belly and legs. Wherever you find tension, breathe into it and let it go.
4. Rest in stillness
7:12–9:36
Stop steering. Let thoughts come and go like passing traffic — when you notice you've wandered off, that noticing is the practice. Return to the breath.
5. Come back gently
9:36–12:00
Deepen your breath, wiggle your fingers and toes, and open your eyes slowly. Carry a little of this quiet into whatever comes next.

Attention carried through the soles of the feet.

Stand and take a step slower than feels natural. Feel the heel, the arch, the toes, the lift. Ten steps one way, then turn and come back. The mind will offer somewhere better to be. Keep walking; it will settle.