Welcome to the walking meditation,
A beautiful way to blend mindfulness with movement.
Beginning by taking a breath in and out,
Grounding yourself in this present moment by feeling the earth beneath your feet.
Begin to walk now at a comfortable pace for you,
Focusing on the sensations of your feet touching the ground.
Noticing which part of the foot touches the ground first.
The heel dropping down to the ball of the foot and then moving off from the toe.
Fully being aware of each step.
Noticing the texture of the path beneath you.
Is it soft,
Hard,
Uneven or smooth?
Noticing your ankles moving and your calves engaging and releasing.
Awareness of the thigh muscles working and your hips.
Awareness your arms.
Notice the moving back and forth with each step you take.
Take a breath in and out.
And as you walk,
Expand your awareness to include the sounds around you.
Perhaps you can feel the rustling of leaves,
The hum of the wind or birds chirping.
Look around you,
Observing the colors and shapes of the trees,
The flowers and the sky.
Noticing if you can see tree branches moving in the wind or perhaps a leaf falling or a butterfly fluttery.
Fully observing this moment.
Beginning to synchronize your breath with your steps.
Inhale deeply through your nose for three or four steps.
And exhale slowly through your mouth for three or four steps.
Find a rhythm that feels natural and calming to you.
Your breath anchoring you into this present moment.
Air filling your lungs.
You feel anchored to this present moment.
And continuing your steps with your breath,
Listening to this music.
Noticing how you feel.
Take a moment to express gratitude for the natural world around you and the time you spent in mindful walking.
Take a few deep breaths in and out.
Notice how your body feels now compared to when you started.
