CHAPTER 6: MINDFULNESS ON THE CUSHION • 121it go? Take a big breath in and hold for a count of four, then release your breath slowly returning
to regular breath.
Take your gaze about 5 feet in front of you. You will feel as if you have a gentle downward gaze.
From grounded feet, lift your right foot off the ground, bending at the knee, then move your foot for-
ward. Notice how your leg feels when you lift your foot. Notice how your foot lands on the ground.
Do all four corners of your foot connect to the ground at once, or does the heel meet the ground fol-
lowed by the ball of the foot and then the toes? Place your weight on your right foot and lift your left
foot. Now that you are in motion, how does the action of lifting your left foot differ from the action of
initiating movement with the lifting of your right foot? How does lifting your left foot feel in your
leg, your core? Place your left foot on the ground and notice the nature of the contact of your foot on
the ground.
Commence a slow and steady pace that allows you to notice each and every step as you lift, pro-
pel, and place each foot. For a period of time, keep your awareness on the stepping aspects of walking.
Be very curious about any changes in your steps. Perhaps you turn a corner or avoid a small rock.
What does that feel like in your body? Does your pace change? Does your breath stop? Notice your
feet in your shoes and the sensation of the foot to shoe, to ground. How does the wearing of shoes feel
as you walk? Do you notice qualities of the shoe?
As you walk, bring your awareness to your breath. Your body is a system. Your breath fuels your
walking as oxygen is sent to the muscles in your body to propel you. Notice the rhythm of your steps,
your breath, your heartbeat. Notice the synchrony of your body as it moves step by step. Expand your
awareness to your whole body. Feel your body move through space as you breathe and take step after
step. Feel the air on your skin as you move forward.
Be mindfully aware of any thoughts or feelings that may be arising as mental events. Simply
notice them and bring your awareness back to your feet and the aspects of each step, the lifting, the
moving the foot forward, and the placing of your foot on the ground.
Once you have reached your allotted time for walking meditation, return to your point of origin.
Place your feet hip distance apart, your hands at your sides; soften your shoulders and neutralize
your chin. Take a moment to offer gratitude for your feet, your body, your breath, and your heart.
Offer gratitude for your awareness during your walking meditation and the insight brought to you
by your practice.
Source: Adapted from Cook-Cottone (2015), informed by David (2009), Davis et al. (2008), Hanson
and Mendius (2009), Jennings (2015), Kabat-Zinn (2013), Shapiro and Carlson (2009), and Stahl and
Goldstein (2010).
Loving-Kindness Meditation
The Loving-Kindness Meditation, or Metta, brings a focus to loving-kindness, helps
reduce resistance, and enhances compassion and presence, especially with difficult people
in our lives and in the lives of our students. A process of acceptance, slowing, and letting
go, practicing this meditation helps us dissolve barriers that can build up in our minds,
such as self-centeredness, resentment, bitterness, and anger (Cook-Cottone, 2015; David,
2009; Greenland, 2010; Rechtschaffen, 2014; Stahl & Goldstein, 2010). According to Siegel
(2010), practicing the Loving-Kindness Meditation can help students make a neurologi-
cal shift. It is believed that this practice can activate students’ social and self-engagement