Welcome to this walking meditation.
In today's practice I will describe going outside for a walk but you may walk indoors or outdoors.
You can walk on the spot,
On a treadmill,
Back and forth in a room,
Around the block or outside in nature.
Walk for as long as your time and the weather allows.
Throughout this meditation stay aware of your body.
Keep all physical movements gentle,
Smooth and relaxed.
If your attention starts to wander,
Gently return to the sound of my voice.
Once you are dressed for the weather and are wearing comfortable footwear,
Begin this walking meditation.
If you need to pause this meditation until you are ready and in the location you wish to begin your walk,
Do so now.
We will now begin this walking meditation.
Stand in one spot with your feet hip-width apart.
Grow strong through your legs and draw in your belly.
Roll your shoulders back and down to open your chest.
Your arms are relaxed resting at your sides.
Take a deep breath in through your nose and exhale through your mouth.
Raise your arms above your head as you breathe in again and lower your arms to your sides as you exhale.
Breathe slowly,
Deeply and naturally as you repeat this movement several times.
On the next inhale breath reach your arms overhead.
As you exhale,
Dive forward to come into a gentle forward fold.
You can keep your knees soft.
Maybe you reach for opposite elbows and take a gentle sway from side to side.
Your upper body is heavy and relaxed just like a ragdoll.
Slowly roll up to standing.
Shake your right leg gently,
Releasing any tension.
Shake your left leg.
Place both feet back on the ground and raise your arms out to the sides at shoulder height.
Keep your arms straight out beside you.
Now turn your body slightly at the waist to look to the right.
Face forward again.
Now turn your body at the waist to face slightly to the left.
Return to center.
Lower your arms and shake them gently to release any tension.
When these movements are complete go ahead and begin your walk.
Walk at whatever pace is comfortable for you.
Not too slow but not rushing either.
Walk comfortably.
Focus your attention on the rhythm of your steps.
Left foot,
Right foot,
Left right,
Left right.
Allow this rhythm to soothe and relax you.
Continue on this relaxing walk.
Enjoy the movement of your body.
Feel your body becoming energized as your muscles move.
Feel your limbs moving.
Notice your breath flowing in and out,
Supporting your body as it moves.
You can meditate as you walk by focusing your attention again on your footsteps.
Count your steps as each foot touches the ground.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
One,
Two,
Three,
Four.
As your attention wanders,
Direct your focus again to your footsteps.
One,
Two,
Three,
Four.
Continue to focus on your footsteps.
Feel your energy increase with each step.
When each foot touches the ground,
Feel the energy rising all the way up from your feet,
Up through your legs,
Your hips,
Body,
Arms,
All the way to the top of your head.
The slight vibration when your foot lands on the ground serves to increase your relaxation while helping you feel calm and energized.
Your legs feel strong,
Supporting the weight of your body.
Notice the slight weight shifts that allow you to walk from heel to the front of your foot and then transferring to the heel of the other foot,
The front of that foot,
Back to the first foot.
Notice these weight shifts.
Continue this relaxing walk.
The motion is very soothing.
Imagine the rhythm of your feet.
It is like waves flowing in and out,
Ever repeating.
Allow your breath to flow smoothly,
Also ever repeating like waves in and out,
In and out.
Hear the sounds of your footsteps.
This is a calming and relaxing rhythm.
Just listening to this repeated beat.
Notice all the repeated rhythms.
Footsteps,
Heartbeat,
Breathing.
This smooth cycle of rhythms that allows you to proceed forward on a leisurely walk.
Now pair your breath with your footsteps.
As you inhale,
Take four steps.
As you exhale,
Take four more steps.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Inhale,
Two,
Three,
Four.
Exhale,
Two,
Three,
Four.
Repeat this over and over,
Taking four steps as you inhale and four steps as you exhale.
Anytime your mind begins to wander,
Return to your breath and the count of four.
Continue this practice until you are nearly ready to conclude your walk.
You may wish to pause this meditation until then.
Begin to slow your pace as you near the end of your walk.
Turn your attention now to your surroundings.
Notice the environment around you,
The surface you are walking on,
The temperature of the air,
The colors,
Sounds,
Any smells.
Enjoy your surroundings.
Enjoy this relaxing walk.
Take a moment to feel gratitude for the strength and movement of your body,
The constant presence of your breath.
Find something beautiful that you can sense around you and feel appreciation for that beauty.
When you are ready,
Slow your steps until your feet come to a stop.
Pause here for a moment and notice the sensations in your body.
Your breath might be moving more quickly.
Your body might feel warmer.
Maybe you observe some tingling in your arms and legs.
Draw a deep inhale through your nose.
Release a slow exhale through your mouth.
Your walking meditation is now complete.
Thank you so much for practicing with me today.
Namaste.
