This is a guided walking meditation for moments of anxiety and panic when our nervous system is on high alert and might feel like an impossible task to sit or lie down.
This walking meditation can be a supportive tool to help you reground and unwind.
The best place to practice this is outside in nature,
Even better if you're barefoot,
But if that's not available anywhere outside or in your home will do.
Begin by finding a safe place where you can walk without interruption.
Take a moment of stillness here.
Feel your feet on the ground,
Softness behind the knees.
Let the belly relax,
Shoulders untangle.
Soften your jaw,
The muscles behind the eyes.
Take a deep breath in,
Exhale slowly,
Releasing any tension.
Begin walking forward,
Not moving too fast or too slow.
Find a rhythm that works for you.
Feel each foot touch the earth with solidity.
Each step grounds you in this moment,
Fully aware of yourself walking.
Open your awareness to your surroundings and take in your view.
What do you see?
What beings,
Colors,
Shapes are around you?
What sticks out the most to you?
Open your ears.
What do you hear?
The sound of my voice,
The music,
Sounds of nature,
The hum of people or cars.
Just notice.
Ears open and listening.
Feel the air on your skin.
Notice the temperature of the air.
Feel the sensations of your shoes or socks on your feet.
Or if you're barefoot,
Feel the textures of the ground beneath you.
As you open your awareness to your surroundings,
Feel the solidity of each step as you walk.
Each foot as it lifts and touches the earth once more.
Finding a cadence,
A rhythm as you walk and observe.
Begin to notice your breath.
Is it shallow and fast?
Deep and slow?
Somewhere in between?
Just notice.
Become aware of the sensations in your body.
Where do you feel the anxiety,
The tension in your body?
Where does it live?
Maybe your belly or chest.
Maybe your jaw or eyes.
Bring your attention there and simply observe.
What does it feel like to become aware of these sensations?
To welcome them.
Come back to your surroundings.
Feel the air on the skin.
Notice what's around you.
Feel your feet walking on the ground.
Bring your awareness to your breath again.
This time,
Begin to deepen your breath,
Allowing the exhale to extend a little bit longer than the inhale.
As we lengthen the exhale,
It allows our parasympathetic,
Our calming nervous system,
To turn on.
Continue breathing at your own pace.
As you breathe here,
Become aware of the sensations in the body again.
Inhale into the belly.
Exhale.
Tension melts.
Shoulders melt.
All your stress melts away.
Each exhale,
Letting go a little more.
As we settle into this steady breath,
We'll repeat some affirmations together.
On your next inhale,
Reciting in your mind or out loud,
I am safe.
Exhale.
These feelings will pass.
Inhale safe.
Exhale.
This will pass.
Continue for a few breaths on your own.
Inhale.
I am strong.
Exhale.
I am in control of my mind and body.
Inhale strong.
Exhale.
I am in control.
Inhale.
I trust my mind and body.
Exhale.
I release the tension in my body.
Inhale trust.
Exhale release.
Letting that all go of each foot stepping forward.
Aware of your surroundings.
All the colors and shapes.
All the sounds and textures.
Let the corners of your mouth lift ever so slightly.
Allow yourself to enjoy this next breath fully.
This next step.
Finding a sense of ease here as you walk.
Ease in your breathing.
Ease in your entire being.
A simple enjoyment of walking one foot in front of the other.
One breath after the next.
Continue walking for as long as you need.
Letting the earth support each step.
Support you in coming into peace in your body and mind.
Remember that you are stronger than you think you are.
These moments of deep feeling are here to show you something.
There's no need to be afraid.
You are perfect just as you are.
You are whole and complete.
Thank you for walking with me today.
But more importantly,
Thank yourself for taking the time to take care of your body and mind.
My name is Sarah.
Namaste.
You
