This meditation is intended to be listened to while you enjoy a walk.
As you walk,
If your focus is your steps,
Then you are in fact practicing mindfulness.
Mindfulness is the act of paying attention,
On purpose,
In the present moment,
Non-judgmentally,
Relying your breath and the step to calm your mind,
To ease your thoughts and allow your stress to melt away.
At least into the end of this meditation.
Before you start,
Be sure to stretch your arms and your legs adequately.
A decent walk requires preparation,
Similar to a good meditation requires effort.
I'll give you a moment to stretch.
Once your body is stretched,
Take another moment to stand and focus on your breath,
Breathing in through the nose and out of the mouth,
And long,
Steady inhales,
And slow and easy exhales,
Breathing in and out for a moment.
Allow your breathing to return to normal,
Keeping your focus on it,
Observing how it changes with each step you take when you start off on this first step.
Get ready for your first step.
Begin.
What is your breath doing?
For now,
It may be steady.
If you'd like to quicken your breath,
Take longer strides or quicker steps.
If you'd like to slow your breath,
Take shorter strides and slow steps.
This walk in your breath is under your control.
You determine the pace,
How far and for how long you go.
Continue taking a step,
One foot in front of the other,
And the other.
Notice your foot as it raises and as it falls.
Consider what your body does as you take each step.
Are your arms swinging?
Is your face at ease?
Are you experiencing any tension in any of your muscles?
If you are,
Breathe into the muscle and allow it to release.
If your thoughts are returning and crowding your peacefulness,
Breathe and allow them to drift away again and focus on your steps.
One foot in front of the other,
Then the other.
Rise and fall.
Step,
Step,
Step.
Continue walking and breathing.
Feel your body is relaxed and your mind is at ease.
Feel free to slow your steps until you come to a complete stop.
Allow your body to cool down from your walk.
Thank you for allowing me to join you on your walk.
