Stepping into stillness,
A walking meditation with Angelica Janic.
This meditation involves walking slowly and mindfully,
Focusing on the sensations in the mind and breath.
Begin by finding a quiet place to walk,
Preferably in nature or a space inside your home,
Where the disturbance level will be low.
When you are ready,
Taking your feet at hip's width,
Close your eyes and let's start by grounding ourselves down into the body.
Taking a slight bend to the knees,
Relax your shoulders so they are right over top of the hips,
Slightly tuck the tailbone to feel the belly engage ever so little,
And then lift up your chest to breathe a little bit easier.
Relax the area of your glutes,
Your toes,
Your neck,
The knees,
And elbows.
Create a slight part to the teeth,
Without tightening any muscles in the face,
Allow your body to be as relaxed as possible,
Now and during our movement,
The tip of the tongue resting at the palate of your mouth,
Breathing in and out of the nose now,
Doing your best to let go of any thoughts or distractions that may be on your mind,
Rather focus on your breath.
Very gently,
Open your eyes as little as possible,
Just enough to see your surrounding.
Take note of the things around you,
Whether you are barefooted on the grass,
In the shade of a tree,
With the sky above you,
Or perhaps the floor of your home,
The warmth of its surroundings and the lightness in your body,
Allowing yourself to completely immerse in your environment.
Bring attention toward the feet,
The tips of the toes,
To the balls of the feet,
The natural arc to the heels.
We will be moving as slowly as possible.
When you are ready,
Go ahead and take your first step,
Slow down.
Every millisecond counts,
From gently lifting your heel to placing it in front of you,
Shifting the weight as you slowly begin to walk.
One step should take you 15 to 20 seconds,
So let's slow down a little bit more,
Noticing the sensations in your feet as they continue to make contact with the ground,
Feeling the pressure from the earth,
The weight of your body as you shift from one foot to the other.
Trying our best to walk as slow as a turtle,
Observing the movement of every muscle in the legs,
Along with the rhythm in your breath.
With each slow step,
Allow yourself to become more and more relaxed,
Letting go of any tension in your body and allowing your muscles to release.
As you continue a slow trek,
Imagine yourself shedding any negative thoughts or emotions that may be weighing you down.
Each step should take anywhere from 15 to 20 seconds.
Challenge yourself to slow down a little bit more,
Your calves will be working hard.
Continue to bring your attention to your breath.
Allowing your breath to become your anchor,
Keeping you present in the moment.
As you walk,
Visualize yourself surrounded by a healing light,
Imagining this light flowing through your body,
Cleansing and purifying you from the inside out.
Visualizing any areas of tension or discomfort in your body being filled with this light,
Bringing a sense of peace and relaxation.
Noticing every individual toe,
Its impact in the movement,
And that responsibility of holding you up,
Balanced in space.
How does the weight transfer?
Where do you put the weight on each step?
Is it on the heel,
The outstep of the foot,
Or the instep of the foot?
Perhaps you're walking on the tips of your toes.
As you continue with these slow steps,
Take a moment to scan your body at the same time,
Doing your best to soften other areas that are holding tension,
Whether that's your belly,
Glutes,
Or even shoulders and jaw.
Whenever your mind wanders,
Bring yourself back to your breath.
Stay present to the practice,
Continue slowly and mindfully.
As you continue to walk,
Allow yourself to become more and more connected to the world around you.
Imagine yourself as part of nature,
As though you are one with the trees,
The earth,
The birds and sky above you.
Feel a sense of oneness within your home,
Within the universe,
And allowing this connection to bring you a deep sense of peace and tranquility to your soul.
Continuing with this walk for a couple more minutes on your own.
We are almost there.
Staying present with your breath,
Taking your final two slow and mindful steps before stepping your feet hips width just as you started,
Closing the eyes when you get there,
And then bring yourself back into scanning the body from the crown of the head to the tips of the toes.
Notice if there is a difference.
Can you describe the change,
The awareness,
The sense of inner calm,
Centeredness?
Taking this moment to pause and reflect on your experience,
Noticing how you feel both physically and emotionally.
Taking a few deep breaths,
Inhaling deeply through the nose and starting to exhale out of the mouth.
Remember that you could return to this state of peace and relaxation at any time by simply taking a few moments to connect with your breath and the world around you.
Taking this sense of peace with you as you go about your day and allow it to bring a sense of calm and tranquility in everything that you do.
Taking three more mindful breaths.
When you are ready,
Gently begin to open the eyes again,
Allowing the natural light to come in.
Bow your head and thank yourself for practicing.
