Once you've mastered the basic Step-by-Step walking meditation, you can proceed to work on honing your concentration of attention with the Three-Part Stepping technique.
- To observe the intricacies of the stepping cycle, this exercise necessitates a considerably slower speed, at least at first.
- It also helps you stay attentive since slow walking isn't instinctive. Just to keep your balance and coordination, you'll need to pay extra attention.
Choose a space that is approximately 15-20 feet long and walk back and forth gently. If that's not possible, find a location where you can walk in a circle.
- Simply ensure that your route is clear, unimpeded, and generally distraction-free.
- Lifting the foot, moving the foot, and putting the foot are the three different components of each stepping cycle.
- Shift your weight onto your front foot once it's in position so you may raise your rear foot next.
These three components make up each complete step, which is separated from the next by transferring weight from the rear foot to the front foot.
This is how the cycle goes:
1) raise one foot,
2) move it,
3) place it, and then change your weight;
1) lift the other foot,
2) move it,
3) place it, and then transfer your weight again.
Your attention should constantly be drawn to the sensations in the moving sole of your foot.
- Don't keep track of your steps.
- You may, however, use the terms "lifting," "moving," "putting," and "shift" for now.
All other feelings and ideas should be kept in the background as minor distractions or as part of peripheral awareness.
- Disregard all distractions rather than focusing your attention on them.
- Pay attention solely to the feelings in the moving foot this time.
As you study these continuously shifting feelings, notice what happens to the quality of your peripheral awareness.
- Despite the heightened intensity of concentration, try to maintain it as strong as before.
- This may seem difficult at first, but the mind soon adjust
- Continue to practice stopping, checking in, exploring, and observing, but do it less often now, especially if you see your peripheral awareness is diminishing.
- Use them just enough to keep yourself anchored in the present and fully aware of your surroundings.
- Extend your breadth of focus when you can easily maintain strong peripheral awareness.
Include the feelings in your leg muscles, such as the muscles tensing as weight is transferred to one leg, the muscles relaxing in the other, the contraction of the muscles that elevate the leg, then those that move the leg, and how the lifting muscles release as the foot is dropped to the ground.
- Experiment with changing the span of your focus at will. Move simply between the soles of your feet and all of your leg feelings.
- Finally, broaden the scope to encompass the whole of your body.
- You may alternate between Three-Part Stepping and Step-by-Step walking, always remaining quiet in the present moment and keeping a focused concentration.
- It's sometimes preferable to walk a bit quicker and with a less intense concentration.
Slower walking with a more focused concentration is more suitable at other times.
Learn how to distinguish between different walking styles so you can make the most of them.
