some words on the walking practice and what I like to do is begin by

writing you just to stand up because walking meditation begins with

standing meditation and if you have an explored standing meditation it's as

with every posture I mean there's not a posture that doesn't become the

place of meditation but it's a very it's a really powerful and valuable one

because there's more energy in being upright and yet there's that stillness

so you might close your eyes and just you know find your balance in the

standing posture so there may be some subtle micro movements that where

you find yourself adjusting your posture so you're standing in a way where

the shoulders are back and down perhaps the pelvic area is in a bit so you're

not like your your back is not arched the knees are bent very slightly and

just feel the weight on the feet the pressure of the feet just feeling gravity

the arms are relaxed hands floating in space sensations of the hands

you might let them be relaxed by your side you might even notice if you bring

all your weight now over to the right side just bring all your weight just

notice the sensations that arise with that very subtle movement feel the

pressure at the feet notice what happens through the feet the angles right

up into the calves and if you keep noticing right up through the whole body

and then moving slowly shift the weight says you're coming all the way now

over to the left side the left foot and just notice what's happening

notice the whole play of sensations that arise is just with this simple movement

of shifting the weight and then gently come back to center and again

...