Hello and welcome.
My name is Allison Egizio and I will be guiding you through this walking meditation.
Now you can do this meditation on an actual walk.
You can just walk a path in your home or you can even walk in nature as well.
Begin your walking meditation by standing still.
Bring your attention to your breath.
Take a few deep breaths to center yourself.
Now start walking slowly.
Focus on the sensation of each step from your heel to your toe.
This is a very slow process.
Feel the connection between your feet and the ground.
Notice the subtle movements and sensations of each stride.
As you walk,
Let go of any distractions and bring your attention to this present moment.
Pay attention to the rhythm of your steps and the flow of your breath.
Allow your surroundings to come into your awareness without attachment.
Notice maybe plants around you or if you're indoors,
Things may be in your home or wherever you are that you've never noticed before.
If you feel cold,
You can stop to hug a tree or touch a plant or a blanket on your couch.
Anything that calls to you and be there with it.
So present.
As you continue walking,
Become mindful of your body's movements.
Feel the muscles engaging.
Maybe the arms are swinging.
And if your mind starts to wander,
Gently bring it back to the sensation of walking with no judgment.
Now listen to the sounds around you.
Maybe there's distant traffic.
Maybe there's birdsong.
Other people.
Any sound.
Just let it be.
No attachment and no judgment.
Embrace the symphony of this present moment.
Notice the colors,
The shapes,
And textures in your environment.
And as you walk,
Acknowledge any thoughts or emotions that arise without any judgment.
Let them come and go like passing clouds.
Return your focus to the physical experience of walking.
With each step,
Cultivate a sense of gratitude for the ability to move and be present.
Feel connection to the earth beneath you.
Allow a sense of calmness and grounding to envelop you.
As we bring this meditation to a close,
Gradually slow your pace.
Stand still for a moment,
Appreciating the stillness.
Take a few deep breaths,
Expressing gratitude for this mindful walk.
Conclude your meditation with a moment of reflection,
Carrying the awareness and calmness you cultivated during this walking meditation into the rest of your day.
Thank you for joining me.
Have a mindful rest of your day.
