Mindful Walking Exercise

This is a guided walking meditation. We will begin by standing and bringing our focus to our breath. Then we will put our attention on our feet and begin walking, noticing the movements of our body as we walk.

Transcript

Welcome to your mindful walking exercise.

To begin this exercise,

Go ahead and stand comfortably and bring your attention to your breath.

Start to notice the sensations you feel in your body as you breathe while standing upright in space.

Go ahead and place your gaze a few feet ahead of you on the floor.

To soften your gaze and your eyes,

You can bring your awareness to your eyes and then bring your awareness to the space behind your eyes at the back of your head.

Now bring your attention to your feet and feel the connection between your feet and the surface beneath you.

And when you feel ready,

You're going to begin walking,

Paying mindful attention to the process of walking.

So picking up a foot,

Swinging it forward,

And bringing it back down to the ground.

And then repeating with the other foot.

Picking it up,

Swinging it forward,

And then bringing it back down to the ground.

You can notice each element of each step as you walk at whatever pace feels comfortable for you.

Just keep your attention on your feet and pay attention to the rhythmic sensations you notice as you walk.

If it helps,

You can think to yourself up,

Forward,

Down as you take each step.

Or if your pace is quicker,

You can count your steps,

Maybe saying 1,

2,

1,

2,

1,

2 in your mind as you go.

You're just breathing and noticing what it feels like to walk.

You can also expand your awareness up from your feet to include the rest of your body.

And notice any sensations or movements that happen in your body as you walk.

Just practice staying aware of your body and your breath as you engage in the activity and action of walking.

We've come to the end of this guided portion of this mindful walking exercise,

But please feel free to continue walking mindfully for as long as you wish.

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