As we begin this meditation,
Stand with your spine erect and your arms draped by your sides.
If you feel comfortable,
You can close your eyes.
Feel the earth supporting your feet.
Notice your breath without trying to change it.
Notice the sensation in your hands.
Are they warm?
Tingly?
Cold?
What about the sensation in your feet?
Do you feel any tingling or warmth?
Open your eyes.
As you take your first step,
Feel the contact of your heel with the ground and the weight shifting in your toes and then the lift of your foot.
Again,
Your heel to your toes and then the lift.
Notice that the earth is supporting you at some point the entire time.
Walk at a pace that feels comfortable for you,
Always keeping the awareness of your step,
Of where you're weighted in your foot and when there isn't any weight on your foot at all.
Tune in to your sense of hearing.
What sound can you hear that's furthest away from you?
Don't judge it,
Just listen.
What sound is even closer?
You're not trying to figure out what's making the sound,
You want to listen to it like you're listening to music.
Even closer,
Observe the closest sound that you can hear.
Is there a rhythm to it?
What does the air feel like on your skin?
Is it cold?
Is it warm?
Where is the air directly touching your skin?
Does it feel pleasant or uncomfortable?
What about what you're wearing?
Where is the clothing touching your skin?
Is the clothing soft,
Rough?
Can you feel it move against your body as you walk?
Bring the attention back to your feet.
Feel the weight go from heel to toe and then no weight at all.
Really feel the ground beneath your feet.
The goal of this meditation is to have full awareness as you move.
If your mind drifts away in thought,
Gently bring it back.
Don't judge it.
What can you see?
What colors do you see?
What level is the light at?
Is it sunny or dark?
Do you see anything that's moving?
If you're on a path,
Is there a difference between the path and the surrounding earth?
Are there leaves on the ground?
What color are they?
Can you see rocks or acorns?
Maybe even garbage?
What do you smell?
Does the air smell fresh?
Stagnant?
Is there an aroma?
Perhaps you're walking in the city.
Does it smell like car exhaust or a garden?
Can you smell the flowers?
Or maybe you're in the woods.
Can you smell the breakdown of plant material?
Does the air have a taste?
If you find yourself drifting away in thought,
A gentle reminder to bring it back.
Observe what is happening in your body.
Check in again with your breath.
Feel the air entering in through your nose and out.
The cool air entering at your nostrils.
Feel it move down into your heart space and then back out as warm air.
Don't try to change the rhythm of your breathing.
Just try to observe it.
Do your hands feel different now than when you started your walk?
Is there more or less sensation in your fingers?
Is there more tingling?
Are they colder or warmer than when you started?
Notice your legs.
Envision all of the muscles in your legs.
As you place your foot down,
Really feel what muscles in your legs are firing.
Notice when they're not firing.
A walk becomes a meditation when you maintain full awareness.
Walking is not about getting from point A to point B.
It's about enjoying the journey to really be present.
To see,
To hear,
Taste,
Smell,
Feel all that you are experiencing right now.
Are you alone?
Are you around other people?
If there's not people,
Are there animals,
Possibly insects?
Observe the season.
Are things flowering and thriving,
Coming to life?
Are you in the middle of the winter where everything's cold and dormant,
Taking time to rest and to come back in the spring?
Look at the diversity around you.
You may see it in plants,
In animals,
In the shapes of the clouds,
In trees or buildings,
Cars,
Sounds,
Smells.
Check in again with your breath.
Really feel the breath as it moves through your body.
Don't try to control your breathing.
Just let it be.
Feeling the air as it moves in,
Your chest rising and then falling as you exhale.
Continue on your path until you feel you're done with your walk.
Be mindful of your steps,
Your breathing,
Your experience.
Be fully present.
Thank you so much for taking a walk with me today.
I hope that you have a beautiful day.
Namaste.
