Alternate your sitting meditation with super-slo-mo pacing up and down a 4 meter strech of floor noteing each step. Here is the beginning progression of what you can notice in each step (be barefoot always): 1) “left foot, right foot” as you step 2) “Intending to step left foot” then “stepping left foot” 3) “Intending to step left foot” a. Steping left foot i. Picking up foot ii. Carrying foot forward iii. Dropping foot b. Noting that stepping of left foot is complete (with a feeling of achievement) 4) All of step three when a. During “step left foot” notice how the foot feels during each phase b. During “dropping foot” notice how the floor feels under your foot Alternate between sitting and walking meditation. At the end of the session you can carry this slow-mo feeling (ideally ending with a sitting meditation) into walking into the kitchen, making your food (obviously should be some food that does not require rigorous preparation – like heating up leftovers or instant but natural something). When sitting down to eat note the feeling of the chair surface under your bum, note the food rising to your lips, note the food moving down into the stomach (this is really cool to experience and easiest with hot or cold liquids) after each bite.

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