Walking Meditation - Day 2 (Another Mindful Moment)

Welcome back to Day 2 of our walking meditation series. Head to Day 1 on my profile to start with that first. Then, take a moment out of your busy day to take a walk with me as your mindfulness practice today. Any time you need to take a moment out of your day - you're very welcome to join me here!

Transcript

Hi,

And welcome back to day 2 of our walking meditations.

My name is Jamie,

And I'll be your guide today.

If you joined me yesterday,

You know the drill,

And you might like to start prepping for our walk today already.

If you didn't join us yesterday,

That's no problem at all.

I'll give you a short introduction to what to expect and what to bring with you.

Before we begin,

Let's prepare by loading up this meditation on your phone,

Connect your headphones to your device,

And for everyone today,

Let's start already by putting on your jacket,

Shoes,

And whatever else you'd like to bring with you on this walk.

Don't worry,

I'll give you a few moments to prepare what you need,

So there's no need to rush.

You're taking a pause in your day already right now.

So let's begin our mindfulness practice right here,

In this moment,

As we prepare to walk out the door.

There's no need to rush.

All you need today are your walking shoes,

House keys,

And perhaps a jacket or umbrella.

Even if it's raining where you are,

Let's get out of the house for a bit.

If you did this walk on day one and felt like you were missing something,

Bring it with you today.

You might like to continue walking on your own after,

So perhaps take anything else like a water bottle or your thermos with you too.

So as you gather what you'll need,

Get dressed up in your layers,

Ready to leave by your front door.

As you do this,

I'll take the next couple of minutes to tell you a little bit about today's walking meditation.

For many of us who are living in urban environments,

It might seem harder to stay connected to nature.

If you're lucky,

You might have a little park or a patch of green near where you are.

And if you do,

You might like to take a walk there today.

If you don't,

You might come across a tree or a plant by the sidewalk,

Maybe even a few weeds creating life through the cracks of concrete.

If this is the case,

Lucky you.

Let's stay open in noticing the sights,

Sounds,

Smells,

Taste and touch of our surroundings.

If you're ready,

Let's start off standing near your front door.

Place the feet about hip-width apart,

Arms relaxed beside you.

Close your eyes and let's take a moment to notice how you're feeling right now in this present moment.

How is my body feeling today?

Noticing any physical sensations,

Tightness,

Openness?

Just becoming aware of what's here,

With no need to change it,

Simply notice what is here.

How is my mind feeling today?

Is it full with a lot going on?

Is it excited for this walk?

Simply noticing without judging,

Without changing anything that is here.

You might like to set an intention for today's walk of staying curious,

Open and present in every moment.

Whenever you're ready,

Open the eyes and let's head out the door.

Taking your time to get into your natural rhythm,

Perhaps you might like to take a slower pace of walking today,

Starting to become aware of each step you're taking.

Left foot,

Right foot,

Left foot,

Right foot,

Keeping your movements natural,

Relaxed.

Using the movement of your arms,

Also keeping them natural,

Relaxed.

Finding your natural walking rhythm.

Ultimately,

Whether you're walking,

Lying down or sitting in meditation,

It all comes down to your intention.

How much attention can you bring into this present moment?

Now along the way on our walk today,

You might notice thoughts or emotions arising.

If this is the case,

Allow them to be exactly as they are.

The mind is designed to think,

We cannot stop the thoughts,

We will always have the thoughts.

It's how we choose to deal with the thoughts in the moment that can make the difference.

Can we notice the thoughts without getting lost in a story or attaching meaning to them?

Because thoughts are simply just thoughts.

It's when we place our own feelings,

Emotions or judgments on them that we start to create stories around them,

For better or worse.

So the more we're able to allow the thoughts to arise,

Then pass through,

Arise again,

And pass through again,

Without judgment or attaching onto the stories,

The less of a hold they'll have over us.

Your attention might wander as we're walking,

And it will,

But that moment of awareness where you've caught your thoughts wandering off is precisely that practice of coming back to the present moment.

So the more we continue to do this,

Noticing if our thoughts have wandered,

Bringing yourself back to the present moment,

Again and again,

This is the practice of becoming and being aware.

Being present.

Bringing attention to the feet as you're walking.

Feeling the heels striking the earth.

Left,

Right,

Left,

Right.

Feeling the toes push off against the earth.

Right,

Left,

Right,

Left.

Then feeling heel to toe,

Heel to toe,

One foot and then the other.

Finding your rhythm.

Heel toe,

Heel toe.

Feeling into the physical sensations with each heel strike,

And each time the toes push off against the earth.

I'll give you a few moments to find your rhythm.

Savoring the movements,

Feeling into the physical sensations of each heel toe strike.

Now,

Moving up from the feet to the legs.

Notice the sensations from your feet up through the legs.

Left leg,

Right leg,

Left leg,

Right leg.

One leg and then the other.

Noticing the muscles in each leg wrapped around the bones.

Tensing,

Then contracting with each move.

Perhaps noticing if there might be a difference between left and right sides.

Simply noting the differences without changing the way you move,

Without judging the way you move.

Now moving a tension from the legs up into the hips.

What's unfolding in the hips?

Pelvis as you move.

Taking your time to notice how it's moving to keep you upright.

Keeping your movements natural,

But perhaps slowing your pace down just enough to savor the movements in the hips and pelvis.

Left,

Right,

Left,

Right,

Heel toe,

Heel toe.

Now,

Moving a tension into the torso.

Once again,

Taking the time to notice how the torso is moving to keep you upright.

Right left,

Right left,

Heel toe,

Heel toe.

Notice if any other thoughts are appearing.

Once again,

Letting the thoughts come,

Letting the thoughts go.

No need to attach meaning to them.

No need to judge your thoughts.

They're just thoughts passing like clouds in the sky.

Noticing the arms moving with each step you take.

Left,

Right,

Left,

Right,

Heel toe,

Heel toe.

Keeping your movements natural,

Relaxed.

Perhaps noticing if there might be a difference between left and right sides.

Once again,

Simply noting the differences without changing the way you move,

Without judging the way you move.

And then bringing attention to your head with each step that you take.

Right left,

Right left,

Heel toe,

Heel toe.

Notice the movements in the neck.

The neck is the jaw,

Face,

Forehead,

Crown of the head.

Notice if there may be accompanying thoughts.

Letting them come and go.

The mind is designed to think,

So thoughts may be present,

But if you can,

No need to stay attached to any thought.

Simply watch them come and go.

Simply let them pass as you continue on your walk.

Keeping your pace natural.

Understanding how you're moving as you're taking in the sights around you.

Now as you move,

Left,

Right,

Left,

Right,

Heel toe,

Heel toe,

Notice how your entire body is moving through space.

From the soles of your feet,

Up the legs,

Hips and pelvis,

Torso,

Right and left arms,

Neck,

Jaw,

Face,

Crown of the head.

How all of this,

From feet all the way through to the crown of the head,

Are all moving to keep you upright.

Keeping your movements relaxed and natural.

As you continue to walk,

You might like to look up or around you and perhaps notice something you may not have seen before,

Even though you might have walked down this street so many times before.

Just a simple noticing,

Slow scanning.

If you're near a patch of grass,

You might like to take a pause.

And if the weather allows,

You might like to take your shoes off and walk barefoot in the grass.

Feeling grass between your toes,

The earth beneath your feet.

Or if you're near a tree or a plant,

You might like to take a pause.

Place your left hand on the tree or feel a leaf blade in your left hand.

Simply taking a moment to connect with any piece of nature that may be around you.

Yes,

Even that weed between the cracks of concrete counts.

Even in whatever urban landscape we're in,

We can often overlook the tiniest bits of plant life that may be surrounding us.

We use our left hand as the left side of our body represents the yin or receiving side of ourselves,

Just as a reminder to stay open and receive whatever it is we might need from this time out,

This moment of pause in this walking meditation.

As you take this pause,

Touching back into your intention for today's walk of staying curious,

Open,

And present in every moment.

Take a deep breath in,

And let it go,

Exhale through the mouth.

As you continue on your walk again,

Notice the rhythm of your movement now.

Left leg,

Right leg,

Left leg,

Right leg,

Heel toe,

Heel toe.

Noticing the sensation of heel to toe pressing into the ground beneath you,

Easing as it lifts off the ground.

Steady,

Gentle,

Focus.

Keeping this right leg,

Left leg,

Right leg,

Left leg,

Heel toe,

Heel toe as your anchor for today.

As we come to the end of this guided walk,

How are you feeling now in your body,

And how are you feeling in your mind?

Noticing what arises,

And if perhaps there might be a difference from when we started this walk.

What did you notice on this walk?

What arises as you feel into this question?

Perhaps a little moment of gratitude for this one thing you might have noticed a little differently today.

If nothing in particular arises,

Perhaps use this as a little reminder that you can take a break during your day to pause just as you're doing right now.

And this is also something to be grateful for.

I hope you're feeling a little better after this walk.

I hope you're feeling a little more curious,

Open,

And present.

Ready for whatever the rest of your day brings.

I encourage you to continue walking after this.

Left right,

Left right,

Heel toe,

Heel toe.

Taking one step at a time,

Moment to moment.

If you'd like more guided meditations,

You can find me,

Jamie Tan,

On the Insight Timer app.

Thank you for walking with me today.

Have a beautiful rest of your day.