Standing and Awareness

Stand steadily, bringing your attention to your entire body. Feel the posture of standing and the present sensations in your body.

Walking and Sensing

Stand upright and take a slow step. Notice the sensations of your steps or the surrounding environment, such as the breeze on your face. Walk at a normal pace, with a soft gaze focused ahead.

Blessing and Synchronization

Silently recite a blessing in your mind: "May I be happy, free from suffering."
Synchronize the blessing with your steps or breath, simplifying it to single words like "peace," "happiness," or "health" if desired.

Gentle Reminder

If your attention wanders or you feel impatient, gently remind yourself to slow down, refocus, and recall the intention of the practice.

Extending Blessings

Extend the blessing to others you encounter: "May you be safe, free from suffering."
Practice with kindness and gratitude, appreciating the support of your feet and your ability to walk.

Concluding the Practice

Pause and stand still for a moment, silently repeating "May all beings be happy, free from suffering" several times to end the practice.