Thank you for taking this time to walk with me.
So before you begin walking,
Take a moment to take in your surroundings.
What can you hear?
How does the sun feel on your skin?
Are there scents on the air?
What colors do you see?
Savor the vividness of this moment.
When you are ready,
Begin walking.
Notice the way the ground feels under your feet.
Are you walking on hard pavement,
Soft earth,
Bumpy cobblestones?
How do your feet feel in your shoes?
How do your legs feel?
Are they tired or stiff?
Are they ready to go?
If you're in a safe place to do so,
Take a pause here.
Take one deep breath into your belly.
Slowly release it.
Take a second deep breath,
Release,
And a third deep breath,
And let it go.
How is your body feeling now?
Has anything changed since you began your walk?
When you're ready,
Keep walking.
Notice how the air fills in your lungs.
On a cold day,
The air may feel crisp or it may feel damp if the day is wet and humid.
As you keep walking,
Notice how your arms are swinging.
Are they long,
Wide swings or small swings?
If you want,
Shake your arms a little as you keep walking to encourage looseness in your upper body.
How's your breath now?
Has it sped up since you've been walking or become deeper as you've relaxed?
No need to change anything.
Just observe.
If you'd like,
Look around you and observe three things for which you are grateful.
Are you grateful for the sun shining or perhaps for the rain which is nourishing the earth?
What about for the kind passers-by or the coffee shop where you plan to stop later?
Take your time noticing these things for which you are grateful.
Let's check in on your thoughts.
What thoughts or feelings have been passing through your mind on this walk?
No need to retrieve them or hold on to them.
Just observe the thoughts that have passed through.
And how are you feeling emotionally?
Has anything changed since the beginning of your walk?
As you're approaching the end of your walk,
Let's return to the rhythm of your footsteps.
If you'd like,
Count your footsteps.
One on the right foot,
Two on the left,
Three on the right,
And so on up to ten.
When you reach ten,
Return to one.
I'll leave you in quiet for a bit while you're counting.
We may be approaching the end of your walk soon.
If so,
Take some time to linger outside of your door while we shift out of this meditation.
You just took time for yourself and your spirit in the midst of a full day.
Good for you.
It can be so hard to prioritize quiet moments amidst the noise.
Congratulate yourself for taking this walking meditation.
You may continue walking now on your own or return to your day.
Thank you for sharing your walk with me.
Be well.
