Ten Percent Happier with Dan Harris - Learn Basic Walking Meditation From a Master | Bonus Meditation with Sharon Salzberg

Episode Date: October 22, 2023

You can use awareness of walking as a touchstone to help feel more connected to the moment in this simple walking meditation.About Sharon Salzberg:A towering figure in the meditation world, Sharon Salzberg is a prominent teacher & New York Times best-selling author. She has played a crucial role bringing mindfulness and lovingkindness practices to the West.Sharon co-founded the Insight Meditation Society (IMS) alongside Joseph Goldstein and Jack Kornfield and is the author of nine books, including Lovingkindness, Real Happiness, and the most recent Finding Your Way: Meditations, Thoughts, and Wisdom for Living an Authentic Life. Sharon lives in New York City and teaches around the world.To find this meditation in the Ten Percent Happier app, you can search for “Basic Walking Meditation.” See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

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It's the 10% happier podcast. I'm your host, your boy Dan Harris. Hello, everybody. Time for a bonus meditation. A lot of people are sleeping on walking meditation, but it is a great practice, especially if you're sleepy. If you're too tired to sit and meditate, try doing a few minutes of walking meditation. Not only is it easier to stay awake, but it's also a great way to get mindfulness out of your head and into your body. Our teacher, Drew George, is the great Sharon Salzberg. She has got a new book out called Finding Your Way and to celebrate the release. We're making one of her courses over

on the 10% happier app free until October 23rd. 10% nicer as a starter course in loving kindness meditation. Highly recommend it. Here we go now with Sharon Salzburg. Hi, this is Sharon. Walking meditation is an example of bringing mindfulness into an activity of day-to-day life. Very often if we're walking or going from place to place, we're on automatic pilot with our attention completely consumed by what we expect will happen where we're going, and we miss the whole transition point. Even if you're in a crowded busy environment, you can use awareness of something happening in your body

as a touchstone to help you feel grounded and connected to the moment. You can do this practice wherever you are, just finding a space to walk back and forth. But if you're in a public space, it's not that wise to slow down a lot, just walk in a normal pace. We do this practice where our eyes open, and the awareness we bring to the body is a very light awareness. To begin, the first thing we usually say is bring your energy down, feel your feet from your feet. To begin with, walk at a normal pace.

So that way you can feel just the sensations of your feet touching the ground as though Touch, touch, touch. Or perhaps you feel your whole body moving through space. We're sensing the actual sensations. You don't need to name them, but feel them. If you're feeling just the sensations of your body moving through space, you can alternate between that and feeling your feet touch the ground. Touch, touch. After some time, if you wish and it seems right, you can slow down somewhat. Feel the sensations of your leg going up, going down. Next leg up, down. You You become aware of the exquisite sensations of each part of the movement. without naming them you can bring this caring attention to sensations, this kind of awareness into your day. Thank you for your practice. Thank you, Sharon. You can find more meditations like this one over on the 10% happier app. Just download the app wherever you get your apps to get started. We'll see you right back here

on Monday with a brand new episode with the awesome and incredibly impressive charming and fascinating Christa Tippett. Hey, hey, prime members. You can listen to 10% happier early and add free on Amazon Music. Download the Amazon Music app today. Or you can listen early and add free with Wondery Plus in Apple Podcasts. Before you go, do us a solid and tell us all about yourself by completing a short survey at Wondery.com slash survey. www.serve.com.com