Walk & Breathe

If you could benefit from movement, allow this meditation to guide you as you walk. This walking meditation can be done by walking in place, around a room, or outside. Focus on each step to allow the movement to ease your mind.

Transcript

If you plan to walk or need some movement,

Let my words join you.

In this meditation,

You can walk in place,

Around a room,

Or get outdoors.

Whatever you do,

Allow the movement to calm you,

To capture your attention and ease your mind.

As you step,

Breathe,

Only concentrating on your breath,

Your step,

And my voice.

Don't worry about being in sync or controlling your movements.

Feel free to take a big or small step,

To swing your arms or keep them by your side.

Allow yourself to determine the speed,

A slow and steady walk,

Or a quick pace.

Now walk,

Step by step.

As your foot lifts,

Know that it'll come down again.

And as it comes down again,

Know that it will lift again.

Only if you keep moving.

For as long as you are walking,

The pattern will continue.

Step,

Step.

Your breathing may quicken,

But it's fine if it doesn't.

It's okay to enjoy the leisure of the movement.

To not feel rushed or like you must reach a destination by a certain time.

Walk,

Step,

Step.

Allow your thoughts to dwindle away.

Focus only on your movement.

How your body carries you along your chosen path.

Going where you guide it,

When you need it.

It's not rogue taking its own path,

It's waiting for your next direction.

Focus on it so your body knows where to go,

Which way to step.

I'll allow you a moment to be,

With your steps,

One after the other.

Continue walking.

When you are ready to stop,

Find stillness.

If you are able,

Reach your arms over your head.

Take a long and steady breath,

Exhaling it out of your mouth.

Take three more breaths,

Then release your arms.

Thank you for allowing me to join you on your walk.