Gentle Walking Meditation To Calm The Nervous System

Step into presence with a quick walking meditation, guided by the mantra, I AM. Subtle bilateral soundscapes, gentle cues, and rhythmic breath awareness connect you with each step, releasing tension and grounding deeply in self-acceptance and safety. Perfect for embodied, free walks in nature or in your neighborhood. No experience needed.

Transcript

Let's align our breath,

Steps,

And mind to cultivate presence and self-trust.

Begin walking slowly,

With no goal other than to arrive in your body.

Notice your feet as they hit the ground,

Heel,

Ball,

Toe.

Feel the subtle transfer of weight from one side to the other.

Let your shoulders soften with each step.

Observe your breath,

Not forcing it,

Just let it flow naturally.

You can repeat after me silently.

Each step is a choice to be here,

Now.

Each breath is a quiet yes.

Now gently match your steps to your breath.

Inhale for four steps,

Count in your mind,

One,

Two,

Three,

Four.

Exhale for four steps,

Count,

One,

Two,

Three,

Four.

Inhale,

Step,

One,

Two,

Three,

Four.

Exhale,

Step,

Two,

Three,

Four.

If four steps feels too long,

Try three.

Inhale three steps,

Exhale three steps.

Adjust to your pace.

Visualize the earth sending stability and strength up through your legs with each step.

With every breath.

As you breathe with your steps,

Add the mantra.

Inhale,

I am,

One,

Two,

Three,

Four.

Exhale,

Here,

One,

Two,

Three,

Four.

Repeat this for six to eight breaths.

I am,

One,

Two,

Three,

Four.

Exhale,

Here,

One,

Two.

And one more time,

Inhaling.

Then shift to inhaling,

I am,

One,

Two,

Three,

Four.

Exhaling,

Safe,

One,

Two,

Three,

Four.

Inhaling,

I am,

Two,

Three,

Four.

Exhaling,

Safe,

One,

Two,

Three,

Three,

Four.

Exhaling,

Safe,

One,

Two,

Three.

Last one,

Inhaling,

I am,

One,

Two,

Three,

Four.

And exhaling,

Safe,

One,

Two,

Three,

Four.

Finally,

Repeat.

Inhale,

I am,

One,

Two,

Three,

Four.

Exhale,

Ready,

One,

Two,

Three,

Four.

Two,

Three,

Four.

Deep inhale,

I am.

And the last one,

We'll inhale,

I am,

One,

Two.

Now as you keep walking,

Breathe with your pace.

Now you can ritualistically mull over the mantra.

I am enough.

I am safe.

I am ready.

I am enough,

I am safe,

I am ready.

That's you.

I am enough.

I am safe.

I am ready.

Happy walking.