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[Brother Khiet Minh bowing in]
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Dear friends,
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walking meditation is one of the...
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core beautiful practices at Plum Village.
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The practice itself... It's...
It helps us to...
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bring our mind and body
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back together
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so we can be in the present moment.
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To enjoy our five senses.
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Our...
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Our body.
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Our muscles.
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Our ears...
The sound coming into our ears.
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The smell coming to our nose.
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The smell of the grass.
The smell of the air.
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The smell of the flowers.
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And also...
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our eyes... The image from...
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the forest, the park,...
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the places where you do
your walking meditation.
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And also, we get to feel the wind.
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And then, also the sun.
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The first thing we need to do is to...
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feel.
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Shift our attention, our awareness
towards the bottom of our feet.
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Feel the sensation.
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The contact between the sole
of our feet with the ground.
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Just..
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maintain your attention there.
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And of course, our mind
will have the tendency to...
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run.
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We think about our project.
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We think about our past.
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So, in order to maintain that,
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the second thing we need to do
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is our breathing,
our breath.
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So, as we breathe in,
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we feel the sensation
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of the sole of our feet
touching the ground.
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As we breathe out,
we also...
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pay attention or notice to that sensation.
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And...
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So we can connect our breathing
with the sensation of our feet.
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What we can do is...
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right now, as we stand,
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we breathe in, and we...
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We shift our attention towards...
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the sole of our feet and feel...
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Notice to see if you can feel
the breath...
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there.
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As we breathe in,
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the sole of our feet also breathes in.
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And as we breathe out,
the sole of our feet also breathes out.
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There's a subtle difference,
there's a subtle...
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change in the sensation of the...
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the sole of our feet as we breathe.
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That's how we connect our breath
with the sole of our feet.
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We do that as we walk.
We breathe in.
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We feel the breath
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at the bottom of our feet
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As we breathe out,
we feel...
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the breath at the bottom
of our feet at the same time.
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with the sensation of the feet
touching the ground.
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And try to see
if we can notice its pleasant...
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this gentle, pleasant sensation
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while we're doing our walking meditation.
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Pay attention to that quality
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of the walking.
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And lean...
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yourself into that gently.
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Lean yourself into that sensation.
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As we lean ourselves into that gentle...,
that ease, feeling, sensation, as we walk,
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our mind will be more likely
to stay with that sensation.
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We can relax our shoulders.
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Relax our body.
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Just allow yourself
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to feel
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whatever is there.
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At the same time, we can count our...
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our steps as we breathe...
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in. One, two, maybe three.
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And as we breathe out, we also count
the number of steps of our out-breaths.
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And that is another way
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of anchoring our mind into our body.
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Let's enjoy our walk.
