You are listening to a walking meditation recorded by Elaine Benson.
Choose where you would like to walk.
If you are outside,
Great.
If you're inside,
That's great too.
So as you walk around,
Just slowly become aware of the sensations in your body.
You might feel your feet walking and the bones and the muscles in your feet and what they feel like.
You might feel the muscles in your legs move as you walk.
You might notice your hips moving.
Now as you move up your body,
Notice your breath.
We hold our breath so much.
It's always there for us to check in with and become grounded at any point in our day.
Notice the breathing in and out,
Belly expanding and the belly going back in.
Notice your hands moving and your arms.
Now notice the temperature.
Is it warm,
Cold or just right?
And what is the breeze like?
Is it windy,
Calm?
And as you walk around and feel the breeze and the sensations,
You might notice that you may have become distracted in thought.
This is normal.
Meditation is about allowing the thoughts and just coming back to our breath whenever we remember.
As you walk,
Have a look around.
Look up into the sky.
What are the clouds like?
What color is the sky?
Are there any birds?
What else can you see?
There might be buildings or trees.
Notice the different texture of all the things that you see.
Rocks,
Grass,
Buildings,
Trees,
People.
Now check back in with that breath.
In and out.
And check back in with the body.
How is it feeling?
How are you feeling?
Out on this walk or walking around your house.
Sometimes when I'm walking,
I like to think of some things that I'm grateful for.
And I use the cadence of my footsteps to,
As a beat,
I am grateful for my son.
I am grateful for this walk.
See if you can do the same.
Check in with the breath again.
And as you do,
Notice are there any sounds?
Are there any sounds near and loud or near and quiet?
How about far away?
Now,
As we start to finish off,
You can choose to keep walking mindfully.
And if you're finishing up,
Just thank yourself for showing up today.
And for having the ability to walk and to look after yourself with meditation.
One last breath.
One last mindful breath.
Thank you.
