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One Core premise of mindfulness is that life is inherently changing and uncertain and our resilience realize and how we relate to that fact.
Mindfulness doesn't mean everything's fine or that were calm all the time.
We aim for patients Clarity and then when it's time skillful actions.
Mindful awareness seeing with Clarity can affect almost anything.
Whatever we Face we carve out a moment to settle before deciding what comes next instead of remaining caught up in reactivity anger and fear.
It takes effort in training sometimes to find a balance between accepting what we cannot change and seeking out where to actively put our effort.
Take a moment when you're able to explore that balance.
The heart of mindfulness means doing her best to navigate our experience. Even our crises with both precision and compassion.
So as you start focusing right now and what it feels like to walk.
Noticing a physical sensation of each stuff.
noticed your foot Rising
shifting weight in your body and then your foot returning to the ground.
You might label each step as stuff.
Or you might count small runs of steps, perhaps up to 10 and then start again at 1.
And also note in your mind's tendency to add on to your experience off in ways that complicate even the most challenging moments.
So as you begin your practice your mind, maybe already wandering into the future or the past or going round and round a problem.
When you catch yourself lost in thoughts like that.
Come back again to one stop.
Noticing if your mind has wandered again.
I coming back again to the next few steps.
And now if you like expanding your awareness.
Notice sounds around you.
With a sense of unforced and balance after notice smells.
Touch like the feeling of the wind and sites.
but the sense of strength and perhaps appreciation immerse yourself in the physical sensation of the Walk that you're taking
if a thought or a Feeling
Hold your awareness becomes a distraction.
See if you're able to practice letting go a little.
Notice that sense of getting hooked or tied up in it.
And then come back again to that immediate physical sensation of each stop.
Noticing those thoughts return yourself again to the physical sensation of shaking your walk.
For the last few minutes of the practice.
If you'd like focusing.
I sense of kindness and compassion.
You're not alone right now. Everyone around the world is struggling to get by.
So as you walk taking in your reality.
This is what it is right now for me.
This is where I am.
observing your emotional states
Your state of mind and thoughts.
and then as you walk
wishing yourself well
Wishing yourself, whatever you would your closest friends right now.
a be happy and at ease
may I recover my sense of resolve and strength?
It feels comfortable for you. You might also expand that.
Picture your family and friends in the same way.
Maybe I'll find her sense of resolve and he is.
May we all stay healthy and safe.
And if while you're walking you encounter other people.
or even pass other houses
You might take a moment to offer that stranger the same wishes.
Whoever they are whatever their life experience.
Everyone has their struggles.
everyone dealing with similar crises
or their own crises
As you pass these other people are there homes wishing them. Well, may you find health and happiness?
A lot. Of course, you may continue with any part of this practice.
As we end the formal meditation for mindfulness practice expanding your awareness to all beings everywhere.
Even the ones you find most difficult and challenging.
everyone in some way driven by
a motivation to be free of suffering to be free of stress to be healthy to be happy.
May everyone everywhere throughout the world
I just sent two resilience.
Or whatever words feel most natural to you right now.