Peace Walking Meditation

A gentle walking meditation with music. Walking is a metaphor for life as we're contantly leaving and arriving into each moment. Or, you're the youngest you'll ever be right now and the oldest you've ever been. I hope this meditation allows you to be here and now, just as you are, old and young. “When you walk, arrive with every step. That is walking meditation. There’s nothing else to it.” Thích Nhất Hạnh

Transcript

So it's time to bring that mindfulness out into the big wide world.

So start walking at your normal pace,

Allowing your hands to fall by your sides and noticing if you're in a rush.

And if you are,

That's okay too.

You can get your skates on,

But we're doing it mindfully.

So begin by noticing your mood as you start walking.

Taking in whether you're feeling anxious,

Alive,

Tired,

Energised or maybe neutral.

And also noticing any thoughts about your day ahead.

So we're not going to push these thoughts away,

We're just acknowledging that's what's going on for us at this time.

But also making a clear intention to stay with this meditation rather than entertaining those thoughts.

And now loosening those shoulders,

Taking a deep breath in as you walk,

Breathing out and shifting your attention to the soles of your feet on the floor.

Then there's contact points where your feet meet the ground.

And then gently moving up to your calf muscles,

Feeling them tense and relaxed as you walk.

And then up to your thighs,

Noticing the work that they're doing to keep you walking.

And now widening your focus to include the soles of your feet,

Your calf muscles and your thighs.

Just tuning into a sense of them working together to keep you moving.

And now expanding your awareness further to include your upper body and your arms swinging by your sides.

Feeling the whole movement of your body now as your body carves a shape into space.

Simply leaving and arriving at the same time,

Moment by moment.

Feeling your body swinging in rhythm with you walking.

And relaxing your body as you do this.

Loosening your shoulders a bit more.

And also noticing the sensations in your hands as they move through the air.

And if your mind's wandered off into thoughts about the day ahead,

That's okay.

Just gently bringing your mind back to your body moving in rhythm.

So continuing with the rhythm of your walking.

Continuing with the sense of uplift,

Of dignity.

Maybe adjusting your head so if you're looking down,

Maybe look up a bit more.

Pay attention to the world around you as well.

Whilst also staying in your internal world.

So balancing your internal world with the outer world in equal measure.

And the music will continue until you've reached your destination.

So when you get to where you're going,

You can just press stop on your music player.

And you might want to stand for a moment,

Just to acknowledge how you feel having done this meditation.

Reviews

Hi, Andy, that is such a nice walking meditation! It’s good guidance to just actually focus on the walking for a change—I often use walking for my Lovingkindness meditation and to think of the things I’m grateful for.
It’s great to just focus on the walking for a change! The music is a great walking rhythm, too!
Thank you!!
Donna

Thank you Andy! I enjoyed a lot this meditation, will definitely repeat it often. Have a wonderful day! Namaste 🙏🏻💙💜

Wow Andy, what an incredible experience ! My first walking meditation. Walking through the Mangroves of Florida, where Oaks and Palms live side by side. Thanks for the homework.🌴🌳☀️🦎🌸

Love 💕 this is my favourite piece of your music 🎶
Always elevates every beautiful vibration !!

First walk with out my best friend 🐶 😢.....this meditation made it a little easier. Thank you Andy 🙇‍♀️

That was the most lovely walking meditation I have ever experienced. I will listen to this often, thank you so much! The music just moves through you as you’re walking after a beautifully guided portion.

The guidance - perfect. The music sublime. I was ready To work another hour, so I’m mowing my lawn!

Really enjoyed this practice.
Loved the music but unfortunately your message was drowned out by it towards the end. Otherwise
thoroughly enjoyed ☮️

Wonderful addition to my daily rehab walks to recover from long covid. Is there a longer version available for when my walking ability improves and I’m able to go on longer walks? Thanks so much!

Love that I found this walking meditation as I walked along the beach! It made for a mindfulness experience and a kickstart of the day!

Wonderful. The music and the gentle voice blended nicely with a soft breeze as I walked down our street.

Thanks for accompanying me on the end of a short 3 mile section hiking in the Appalachian Trail before I start my work day. Helped keep me centered in nature and my body 😊

Very enjoyable. I didn’t know what to expect so was walking round my living room but look forward to trying it on a proper walk. Especially one that’s maybe otherwise a bit dull. Thank you.

Oh Andy, that was lovely!!

Beautiful and peaceful as always Andy 🙏🏼💕

Perfect. Thank you so much

Lovely meditation,beautiful when walking in the hills today. Many thanks.🙏

That was so good! Thank you. Used it a the beginning of a long walk. Great start! 🙏🏽❤️☀️🌷🌷

Beautiful🌿Thank you❤️

Could've gladly had your company for another hour on my nighttime hike 👌