Welcome to your walking meditation.
This walking meditation is designed to ground your energy,
To balance the left and right hemispheres of the brain,
And to restore the natural flow of prana,
Life force energy.
Through intentional movement and breath awareness,
You will cultivate deep harmony between body,
Mind,
And spirit.
Find a quiet path or space where you can walk undisturbed.
Stand with your feet hip-width apart,
Arms relaxed by your sides.
Closing down your eyes for a moment,
Take a deep breath in through your nose and exhale softly through your mouth.
Feel your connection to the earth beneath you.
Maybe imagining roots extending from the soles of the feet deep into the ground,
Anchoring you to the energy of the earth.
Feeling the opposing energy that transfers from the earth.
Energy coming up from the earth through the body,
Moving up through your spine,
Continuing up and out through the crown of your head.
Notice how the more you press down into the earth,
The taller you feel.
Let breath awareness guide your attention in towards your body.
Focus on the connection between your feet and the ground,
The sensation in your legs and low body.
Spend a few cycles of breath here,
Simply noticing what is.
Noticing where the body is.
Noticing how the body feels.
With your eyes still closed,
Slowly shift back and forth from your heels to the balls of your feet.
Shifting slowly from the heels to the balls of your feet.
Back and forth.
Notice what arises in your awareness with this small movement.
Come back to center and focus your energy again on noticing the connection between your feet and the earth.
Noticing the sensations of your lower body,
Your thighs,
Calves,
Shins,
Heels,
Inner arches,
Ankles,
The soles of your feet,
And all your toes.
Maintain this awareness of your feet and of your felt sense of the lower body.
As you slowly open your eyes,
Standing still for a few cycles of breath.
As you take in the information of the body.
As you are ready,
With awareness of the body,
Begin slowly walking forward.
Taking as much time as you can with each movement,
With each part of every movement.
Noticing all the detail you can.
The shift of your weight forward.
The shift of the heel towards the toes.
The lift of the heel.
The lift of the foot.
The shift of the weight to the side.
Feel the heel making contact with the ground first.
Then the arch of your foot gently rolls forward.
Finally your toes press into the earth before lifting off for the next step.
Walking deliberately and with presence.
Fully experiencing the sensation of each movement.
With every step,
Mentally affirm,
I am here.
I am grounded.
I am present.
I am here.
I am grounded.
I am present.
Allowing your breath to settle into a natural steady rhythm.
Inhale through the nose.
Exhale through the nose.
With each inhale,
Visualize drawing up earth energy through your feet.
Through the body.
Traveling up the spine.
Filling the heart.
Filling the whole body with stability and strength.
With each exhale,
Feel any tension or scattered energy flowing down through your feet.
Through the body.
Traveling down and releasing from the feet into the earth.
Inhaling upward energy,
Earth energy drawing in.
Stabilizing and strengthening.
And exhaling any tension or scattered energy releasing.
Flowing downwards.
Releasing through the feet into the earth.
As you walk,
Bring awareness to both sides of your body.
Feel the left side.
The left side of the body.
The right side of the body.
Connecting with your intuition.
Your creativity.
Your receptivity.
Bring awareness to the right side of the body.
The whole right side.
Connecting to your logic.
Your action.
Your structure.
With each step forward,
Imagine the two sides.
The left side.
The right side.
Aligning and harmonizing.
With each step,
Feel prana,
Life force energy,
Circulating evenly through your entire body.
Traveling up and down.
Through the left side.
Through the right side.
If your mind drifts,
Return to the rhythm of your feet meeting the earth.
Letting the earth and your breath fuel this energy.
Creating a steady,
Radiant balance.
Mentally affirming.
I walk in balance.
I walk in wholeness.
I walk in harmony.
I walk in balance.
I walk in wholeness.
I walk in harmony.
Gradually slow your pace.
Coming to stand still.
Feet firmly planted.
Sensing the residual energy of the practice.
Take a deep breath in,
Feeling centered and whole.
Exhaling completely,
Releasing any tension.
Bring your hands to your heart,
To your belly.
Taking a moment of gratitude for this connection.
May you take this sense of balance,
Clarity,
And grounding as you move through the rest of your day.
Thank you.
