Hello,
I am Rashid Zahidi,
Creator and author of the Emogym journal,
A journal and workbook for emotional awareness and for balancing your wheel of life.
Welcome to this walking meditation.
The goal of this practice is to bring mindfulness and presence to each step you take.
Walking can be a meditative experience when you're fully aware of your body,
Your breath,
And the sensations around you.
Begin by walking at a natural,
Relaxed pace.
Let your arms hang loosely by your sides or gently swing them as you walk.
Bring your attention to your breath.
Notice the inhale and the exhale.
As you walk,
Aim to sync your breath with your steps.
For example,
You might inhale for three steps and then exhale for three steps.
Find a rhythm that feels comfortable for you.
Notice the sensations in your feet as they touch the ground.
Feel each part of your foot making contact.
Maybe it's your heel first,
Then the ball of your foot.
Maybe it's your toes first.
Maybe it's your heel first,
Then your toes.
Just notice the sensations in your feet as they touch the ground.
And then notice how different parts of your foot lifting off the ground.
Become aware of how your body shifts with each step.
As you walk,
Bring your awareness to different parts of your body.
Notice the way your legs move.
Notice how your hips gently sway and how your arms naturally swing.
Be aware of your posture.
Try to stand tall and keep your spine aligned,
If you are physically able to do so,
Of course.
Otherwise,
Find your comfortable posture.
Each time your mind wanders,
Gently bring it back to the present moment.
Use your body and breath as an anchor to keep your focus in the now.
Notice any sensations of the air against your skin,
The temperature,
And the sounds around you.
Let these elements heighten your sense of awareness.
If you are walking outside,
Become mindful of the natural world.
Notice the colors.
Notice the shapes.
Notice the textures around you.
Hear the sounds,
Maybe of birds or any other life around you.
Maybe it's just the air or the wind,
Maybe the rustling of trees,
Or even distant traffic.
Feel gratitude for the opportunity to walk and experience this moment.
As you walk,
Tune into your five senses.
What do you see?
What do you hear?
What smells are in the air?
What do you feel or even taste in the air?
Use these sensory experiences to ground yourself in the present and in the now.
As you come to the end of your walking meditation,
Slow your walking pace gradually.
Let your breath return to its natural rhythm and release any remaining tension in your body.
When you feel ready,
Come to a gentle stop.
Just to pause and reflect.
Stand still for a few moments and take a deep breath,
Or sit at a bench or on the grass.
Reflect on how your body feels after this mindful walk.
Do you feel more centered,
Calm,
Or connected?
Before concluding,
Take a moment to set an intention for the rest of your day.
Whether it's carrying this mindfulness with you or cultivating a sense of peace,
Let your intention arise naturally.
Now,
Thank yourself for taking the time to connect with your body and with your breath and the present moment.
Know that you can return to this practice whenever you need to ground yourself or find calm in movement.
