Walking Meditation For Anxiety

This meditation is for when you're out and about, maybe in a shopping centre or in a busy town or city, and you feel a sense of anxiety or panic. I hope this meditation helps you to get your feet back on the ground with a sense a of ease and calm. With love, Andy

Transcript

Wherever you are walking in the universe,

Begin by connecting with your breathing down at your belly,

Feeling it rising and falling as you walk.

Start by consciously breathing into it,

Feeling your belly expand and relax.

And if you do notice tension or unpleasant sensations,

You can say to yourself,

It's okay,

It's here,

Let me feel it.

Now shifting your attention to the air coming in and out of your nostrils,

Really tuning into those sensations as you walk.

As you focus on your breathing,

Also bringing some curiosity to what you're witnessing in the outside world as well,

Noticing the expressions on people's faces,

The way they move as they walk,

All the while holding your attention on your breathing at your nostrils.

And this being your primary focus,

And the world around you being your secondary focus.

And if you get caught up in the outer world,

Tuning back into your breathing a bit more until you feel stable and ready to shift more into the outside world.

If you're triggered by anything you see,

Notice that,

And maybe any thoughts or feelings that have come up,

Then let go,

Staying on your breathing and watching the world outside with a kind gentle curiosity.

Watching the world,

Feeling safe,

Secure,

But also with some interest and kindness towards the world and people outside.

So continuing to maintain this dual awareness of your inner and outer world,

A bit like we did in our walking meditation,

And now you may want to contemplate the struggles of others,

And how we all have the same struggles and experiences,

And this is what connects us in some way.

You could pick one person you think might be having a bad day,

And then wish them well by thinking,

I hope this works out for you today,

While remaining on your breathing all the while.

And now take a deep breath in,

Breathing out,

As we end your walking meditation.

Reviews

For a person who is anxious in the public and tries to avoid it as possible this made the experience so light. I'll come back to it definitely

A great walking meditation! I particularly liked Andy’s suggestion that we give thought to others around us and what they might be going through. Lovely meditation!

I really love this meditation. I’ve had the most dreadful panic attacks over the years and can see how beneficial this will be in the future if I have another. Your lovely calm voice is so soothing and I love the concept of dual awareness of inner and outer worlds, and showing kindness to others 💖 I’m bookmarking this for my rescue remedy if/when I have another panic attack. Thanks Andy 💙🙏