Hi,
It's Pen.
Shall we take a walk together?
A slow,
Mindful walk,
Where the destination is irrelevant.
We'll tune in to the sights,
Sounds and physical sensations that we experience along the way.
So whether you're on your way somewhere,
Or you're simply walking through your house or around your garden,
This is an exercise in slowing down,
Joining mind and body,
And finding a genuine connection with your environment.
There is something very lovely about slowing down as you walk.
If you're on a familiar route,
You may become aware of things you've never noticed before.
And if you're walking somewhere new,
You'll feel a deep sense of connection with yourself and with the world around you.
And I speak from experience as someone who was perpetually in a hurry,
That is,
Until I began my own meditation practice.
I have discovered the joy of mindful walking,
And I hope you do too.
So whether you're suited and booted for a winter's walk,
Or barefoot for a stroll on the beach,
Or a potter through your house or garden,
Let's get ready to wander.
Before taking a step,
Feel into your body while standing still.
Sense that connection between your feet and the ground or the floor beneath you.
Using all of your senses,
Become aware of your immediate surroundings.
Notice your thoughts and emotions,
Without judgement or labels.
Let them be just as they are.
Notice any physical sensations,
Stiffness,
Tightness,
Aches or pains,
Again without judgement.
Tune into your breath.
Feel it flowing in and out of your body.
No need here to control or change it.
Simply be aware of the body breathing for you,
As it does every minute of every day.
The Buddhist monk Thich Nhat Hanh said,
Walk as if you're kissing the earth with your feet.
So let every step you take today be a gentle kiss on our precious planet.
Shift your weight to your left foot.
Lift your right foot slowly.
Move it forward and gently place it on the ground.
Heel,
Sole,
Toes.
Shift your weight to your right foot.
Lift your left foot slowly.
Move it forward and gently place it on the ground.
Heel,
Sole,
Toes.
Repeat this action with one foot and then the other,
Slowly and mindfully moving forward.
Heel,
Sole,
Toes.
Our walk has begun.
Keep all of your attention on your feet.
Walking with full awareness of your feet making connection with the ground one at a time.
How does it feel to be in your feet?
What sounds do your feet make as they connect with the ground?
How do your feet feel?
In the heel,
The sole,
The toes.
Stay with your feet as you walk,
Slowly,
Mindfully,
Paying kind and gentle attention to your feet as you move.
If your mind begins to wander off,
If you find yourself distracted,
Gently bring your attention back to your feet.
We'll walk this way for another couple of minutes.
We'll walk this way for another couple of minutes.
We'll walk this way for another couple of minutes.
We'll walk this way for another couple of minutes.
Now widen your awareness to your sense of touch more generally.
What is your body feeling as you walk?
Follow the ripple of energy from your feet,
Up your legs,
Into your torso and down into your arms as you move.
Experience the touch of your clothes on your skin.
If you're outside,
You may notice the feeling of the weather on your face.
Sun,
Wind,
Rain.
Perhaps you feel more drawn to the movement of breath in and out of your body.
Stay with the sensation of touch as we continue to walk slowly and mindfully.
If your mind wanders off,
Don't worry.
When you notice,
Bring it back to the sense of touch.
We'll do this for another couple of minutes.
We'll walk this way for another couple of minutes.
We'll walk this way for another couple of minutes.
We'll walk this way for another couple of minutes.
Gently shift your awareness from touch to sound.
Noticing all the sounds within you and around you.
The sound of your feet connecting with the ground.
Maybe the swish of your clothing as you move.
Your breath.
Maybe you hear traffic,
Birds,
People,
Water flowing or wind blowing.
Whatever sounds there are,
Allow your attention to move from one to the next.
Not seeking them out,
But letting them come into your awareness and then gently drift away as the next sound arises.
No judgements,
No labels,
Simply sounds.
Stay with the sensation of sound as you continue to walk slowly and mindfully.
When you're aware that your attention has drifted,
Congratulate yourself for noticing and gently guide your awareness back to your sense of hearing.
We'll do this for another couple of minutes.
Gently shift your awareness from touch to sound.
Notice all the sounds within you and around you.
The sound of your feet connecting with the ground.
Maybe the swish of your clothing as you move.
Your breath.
Maybe you hear traffic,
Birds,
People,
Water flowing or wind blowing.
Allow your attention to move from one to the next.
Gently shift your awareness from touch to sound.
Gently shift your awareness from touch to sound.
Maybe you hear traffic,
Birds,
People,
Water flowing or wind blowing.
Maybe you hear traffic,
Birds,
People,
Water flowing or wind blowing.
As you continue to walk,
Move your awareness to fully connect with your sense of sight.
Engage your eyes with your environment.
Look high and low.
Left and right.
Let your eyes embrace all that surrounds you.
Colours,
Shapes,
Movement or stillness.
Not searching things out,
Labelling or judging.
Simply being receptive to all the visual stimuli that accompany you as you walk today.
Stay with a sense of sight as you continue to walk slowly and mindfully,
Guiding your awareness back to your eyes when you notice you're lost in thought.
We'll do this for another couple of minutes.
Stay with a sense of sight as you continue to walk slowly and mindfully,
Guiding your awareness back to your eyes when you notice you're lost in thought.
Stay with a sense of sight as you continue to walk slowly and mindfully,
Guiding your awareness back to your eyes when you notice you're lost in thought.
Allow your gaze to soften.
Bring your attention back to your breath as you walk.
Take a long,
Slow,
Deep breath in through the nose.
Fully experience whatever sense your nose picks up.
Again,
Avoid all the usual labels as these may lead to judgements and stories that will distract you from your mindful walk.
Focus instead on the range of smells that you can discern,
Letting your awareness move from one to the next.
Keep your focus on your sense of smell as you continue to walk slowly and mindfully.
Use your breath as an anchor for your attention if you find yourself lost in thought.
We'll do this for another couple of minutes.
Now,
Bring your attention back to your breath as you continue to walk slowly and mindfully.
Take a long,
Slow,
Deep breath in through the nose.
Fully experience whatever sense your nose picks up.
Allow your gaze to soften.
Now,
Slowly bring yourself to a stop.
Once again,
Feel your body while standing still.
Noticing any physical sensations.
Become aware of your mind,
Noticing thoughts and emotions.
Has anything changed,
Arisen,
Subsided or shifted since you began your walk?
No judgement here,
Simply awareness.
So my friends,
Our walk has come to an end.
The earth thanks you and your feet for all the kisses.
I thank you for your company and wish you a safe journey to your destination if you're not there already.
Namaste.
