Hello,
And welcome to your walking meditation.
My name is Abby,
And I will be guiding you today.
You can use this practice anywhere,
But I suggest that you walk a familiar path.
When you are in a position to begin,
You can start walking.
Without changing anything,
Become aware of the pace at which you are walking at in this moment.
Simply notice if it feels slow,
Casual,
Brisk,
Or rushed.
Become aware of the rate of your breath.
Notice how it corresponds to the pace of your steps.
Become aware of your feet as they step one foot in front of the other.
Feel the ground beneath you.
Notice your knees as they bend and straighten.
Feel the strength in your legs driving you forward.
Feel the momentum in your arms as they swing back and forth.
Be aware of the stability in your core and your back,
Holding you upright as you continue to move forward.
Feel your entire body engaged in performing this task.
Become aware of your surroundings.
Notice what you see.
Are you surrounded by nature?
Trees,
Flowers,
Grass,
Rocks,
Water?
Are you surrounded by urban life,
Houses,
Cars,
Businesses?
Maybe you are in a place that contains both.
Take it upon yourself to notice the specifics.
You could even be inside,
In your house,
In your workplace.
Just notice.
Look around yourself with a keen eye,
Noticing colors,
Light,
Shapes,
Shadows,
Reflections,
Depth,
And different forms of life.
Take time to become fully immersed in where you are.
Take a moment to be aware of which season it is,
Which day it is,
Which year it is,
What time of day it is.
Intentionally bring yourself into this present moment.
Be aware of what you can smell and notice if throughout the walk it changes.
Notice the temperature and how your body feels in this state of cold or heat.
Be aware of the air as it brushes across your skin as you move through it.
I encourage you to pause the meditation for a few moments to be aware of all that you can hear.
Notice at this point if your pace has remained the same or changed at all.
Now,
Become intensely aware of your feet.
Feel the gradual succession of each foot as you step.
Heel,
Ball,
Toe.
Heel,
Ball,
Toe.
Heel,
Ball,
Toe.
Heel,
Ball,
Toe.
Intentionally change your pace to be unusually slow,
Giving yourself ample time to fully experience the rolling of heel,
Ball,
Toe.
Heel,
Ball,
Toe.
Notice and feel every intricate movement that initiates from the back foot peeling off the ground,
Bending through the knee as you move the foot forward to place it in front of you.
Heel,
Ball,
Toe.
Exchanging the weight from the back foot into the front foot and the front hip.
And then for the process to automatically and effortlessly repeat on the other side.
Give yourself the freedom to walk with a sense of interest and curiosity.
I will give you a few moments to experiment and explore on your own.
Stay engaged.
Stay present.
