Hello and welcome to this mindfulness movement meditation.
Guided meditation has been designed to enjoy while running or walking.
If you're wearing headphones,
Earbuds.
Or any listening devices.
Please ensure that for your own safety.
And hear external noises.
Also ensuring,
Wherever you are running or walking,
That it is safe to do so.
Let's begin.
Start off by walking or running.
Bring your attention first to the breath as it enters and exits through your nose or mouth.
Notice the rotation of your shoulders.
Your arms swinging forward and back.
Sensation of the air flowing past you.
Angular movement of each of your hips.
Becoming curious of each and every aspect and quality of your stride.
Notice the contact of your two feet.
As they hit the ground.
Sound of each landing step as it resonates and vibrates internally through your body.
Becoming aware of the foot as it rolls from heel through midfoot to toe.
Is one foot landing heavier than the other?
You land more on your heel than on your toe.
Anchoring your focus now to the repeated contact of each foot with the ground.
Once you realise your focus has drifted.
Be gentle and positive in acknowledging that fact.
And bring your focus back to your feet coming in contact with the ground.
Once you realise your focus has drifted.
Be gentle and positive in acknowledging that fact.
And bring your focus back to your feet coming in contact with the ground.
Once you realise your focus has drifted.
Be gentle and positive in acknowledging that fact.
And bring your focus back to your feet coming in contact with the ground.
Once you realise your focus has drifted.
Be gentle and positive in acknowledging that fact.
And bring your focus back to your feet coming in contact with the ground.
Once you realise your focus has drifted.
Be gentle and positive in acknowledging that fact.
And bring your focus back to your feet coming in contact with the ground.
Once you realise your focus has drifted.
Be gentle and positive in acknowledging that fact.
And bring your focus back to your feet coming in contact with the ground.
Once you realise your focus has drifted.
Be gentle and positive in acknowledging that fact.
And bring your focus back to your feet coming in contact with the ground.
Once you realise your focus has drifted.
Be gentle and positive in acknowledging that fact.
And bring your focus back to your feet coming in contact with the ground.
Bringing your attention once again to the pendulum movement of each of your hips.
Rotation of your shoulders.
Your arms swinging forward and back.
Sensation of the air flowing past you.
The breath as it enters and exits through your nose or mouth.
Finally noticing what is around you.
Was around you.
And where you are.
For finally coming to a stop.
