A Guided Walking Experience

We often think of meditation as something done sitting still, but this practice invites you to explore mindfulness through movement. In this guided walking meditation, you'll slow down and connect with your body, transforming each step into a moment of calm and focus. This meditation can be practiced anywhere you have a bit of room to walk.

You’ll experience the grounding sensations of your feet touching the earth and the awareness of your surroundings, helping you cultivate awareness and peace with each step.

Let's walk together, one mindful step at a time. I look forward to sharing this journey with you.

Transcript

You may like to practice this meditation in nature if it is available to you,

Or indoors where there is a dedicated space of about 15 feet available for you to walk freely.

You may press pause if you need to find a suitable space for this practice.

When you are ready,

Begin by coming into a standing position with your feet hip-width distance apart.

Allow your torso to sit slightly above the hips,

And lengthen your spine reaching to the crown of the head towards the sky,

Tucking in your chin ever so slightly.

Notice if there are any differences in your body or state of mind with these little shifts in posture.

Now directing your attention to the soles of the feet,

Feeling into the connection it has with the ground.

If it were to imprint on the sand,

Which parts would be more prominent?

Moving the weight to the left,

Moving the weight to the right,

Now finding equilibrium.

We will now practice the walking meditation.

You can choose to do so at a relatively slow pace,

Roughly 50% slower than you normally would.

You may place your hands on your belly or by your side.

Now as you commence walking,

Bring your attention to your feet.

Pay attention to the rising and falling of each foot.

Notice which parts of the feet come in contact with the ground.

Notice any shifts in your body as you move from left to right.

If your mind wanders off at any time,

That's okay.

Gently guide your attention back to the sensations of the feet.

Now expanding your attention to the environment around you.

What are the colors that you see?

Are there any eclectic shapes or patterns around you?

You don't need to fixate on anything,

Just notice what is present.

Now bringing your attention to sounds.

It could be the ones furthest away from you or the ones nearest to you.

There's no need to label the sounds as good or bad.

Just becoming aware of what is around you as you walk.

See if you can sense any smells.

You don't need to force yourself to feel anything,

But just to be open and curious to that possibility.

Now keep this quality of open awareness and presence around you as you walk.

And as this practice comes to a close,

Bring your attention to your feet.

Notice the points coming in contact with the ground and the sensations that you feel.

When you are ready to end the practice,

Just pause and come into stillness.

Notice how this practice has effects on your state of mind and body.

Thank you for practicing with me.

I hope you have a beautiful day or evening ahead.