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Walking with both lenses: the steadiness of the steps, and the change in every one of them. Chapter 6.
Ten to twenty minutes as a formal practice, or the length of any walk you happen to be taking.
- Stand for a moment first. Feel the body upright, the contact of the feet with the ground, the weight distributed.
- Start walking slowly, along a set path back and forth, or wherever you feel drawn.
- Bring attention to the feet. Feel each step: the back foot lifting, swinging, placing down, and the weight shifting across.
- For steadying, tune in to the consistency of the steps. Follow the rhythm of walking, and let body and mind become collected in it.
- For impermanence, notice that the sensations change with every step. {–No two are the same.–} Let the visual field in: with each step, what you are seeing shifts.
- Widen your awareness to the whole body walking, moving through space. Notice the felt sense of that, and how it changes.
- If your attention goes, appreciate the moment of noticing, and come back to the feet.
- At the end, stand still for a moment and notice what has changed.
From the audio companion to Lenses of Insight: A field guide to insight practice, by Kynan Tan. Recorded at a Day of Practice at the Buddhist Library in Sydney on 26 July 2026, and at an online workshop on 6 September 2026.
The field guide has every practice written out, and the understanding that goes with it. Get it free: Lenses of Insight field guide.