Exploration of Walking

Objective: To strengthen individuals’ awareness of the physical sensations of walking. Through mindful observation, participants will explore the subtle nuances of each step, heightening their connection to bodily sensations and fostering a deeper appreciation for the mundane, but fundamental motion of walking.

Duration: 10 minutes

Materials Needed:

• Open space

• Music player and Dance Therapy playlist

• Socks or shoes (optional)

• Pen and paper for journaling (optional)

Exercise Outline:

Exploration of Walking (8 Minutes)

1. Begin the exercise by walking around the space, using spatial awareness to protect from collision, but not paying too much attention to direction or surroundings

2. Note instinctually the internal sensations that arise

   1. What do you notice about this “mundane” action?

   2. How does it feel to be in a transitory motion with no end goal?

   3. How does the act of observation change the sensations?

3. “Interrupt” the sensations you notice

   1. How can you alter the sensation through your movement?

      1. Walking faster, slower, shifting weight to the ball or heel of your feet, walking backwards/sideways, stopping/starting again

   2. How can you make the “mundane” more unconventional?

      1. How does “unconventional walking" feel different from transitory walking?

4. Return to a normal pace and continue walking as usual

   1. Can you feel the “memory” of the unconventional walking still living in your body?

   2. Is there pressure in your feet from walking differently?

   3. Is there heat in your legs from changing pace?

   4. Are you feeling breathier than before?

   5. How does this “memory” change your perception of “normal” walking?

Reflection (2 Minutes)

• Complete a 2 minute free write, making sure to describe the varying sensations and any other observations or thoughts that arose while participating in this exercise

• How can you be more conscious of the sensations in your body when walking in your day to day life?