This practice works indoors or outdoors, over a few steps or a long stretch of path. You don't need a particular route, and you don't need to walk slowly unless you want to. If walking isn't available to you today, you can do a version of this seated, by paying attention to the parts of your body that are moving anyway, or by imagining the movement.

To begin, you might notice that you are already standing, or already walking. There's no starting position to get into. Whatever your body is doing is the starting point.

If it feels okay, you might bring some attention to the soles of your feet. The pressure shifting from one to the other. The moment where weight arrives, and the moment it leaves. There's no need to slow down to notice this. It's happening at whatever pace you're going.

You might notice the swing of your arms, or the way your hips move, or the small adjustments your ankles make on uneven ground. Pick one of those and let your attention rest there for a while. If it stops being interesting, or starts to feel effortful, you can move to something else.

Some people find that counting steps helps — four in, four out, or any number that suits your natural rhythm. Others find counting turns the walk into a task. Try it if you like, and drop it if it doesn't help.

If you're outside, you're welcome to let your attention move outward instead: the air on your face, the sound of your feet on the surface, the light, the temperature. Grounding through what's around you is not a lesser version of this practice. For many people it is the easier one.

Your mind will wander. That isn't a failure of the practice, it's what minds do while bodies walk. When you notice, you can come back to the feet, or the arms, or whatever you had chosen. There's no need to start again.

If you pass other people, or a road, or anything that needs your attention, give it your attention. Safety comes first, always. You can return to the practice afterwards.

As you come toward the end, you might let the walk return to being an ordinary walk. Nothing needs to feel different. You might simply notice that for a few minutes, you were where your feet were.