Welcome to your walking meditation.
You may use this recording whenever you're walking somewhere and you want to turn that walk into a practice of mindfulness to bring more presence,
Awareness and calmness into your day.
Simply start by becoming aware of your breath as you're walking.
Feel your breath flowing in and out of your body without the need to change anything about your breath.
Register if your breath is being shallow or deep,
If it's regular or unregular and if it's fast or slow as you're walking.
Simply observe without judging what you find.
Now maintain that awareness of your breath as you shift your attention towards your body sensations and especially your body sensations as you're walking.
Feel how your weight is shifting from one leg to the other with every step and feel how you're touching the ground with the right foot and then with the left foot and so on.
Feel gravity pulling you down and also become aware of the quality of your walk.
Is it slow or is it fast?
You're making big or small steps.
Do you feel relaxed or do you feel in a hurry?
Simply be aware of those things.
As you become aware,
Slow your pace down about 20% and observe what that does to you as you're walking.
Just walking a little bit slower than regularly and while you're doing that,
Simply being aware of your breath and of your body sensations.
Ask yourself,
How am I feeling right now in this moment?
Receive the answer and then let that answer decide what you're going to do to the style of your walking.
Maybe you want to slow down a little bit more or maybe you feel very energetic and you want to speed up your walking.
Listen to the wisdom of your body.
Now start becoming aware of the sounds around you.
What are the sounds surrounding you as you're walking?
Simply register any sounds without the need to comment.
Whenever thoughts pop up,
Get back to the sensation that you're focusing on in this very moment.
Last but not least,
Start to focus on your surroundings with your eyes open.
Give a little bit more attention to the colors and shapes around you.
What do you see that you didn't see before?
Where are you actually right now?
Simply be aware of your physical surrounding.
And always return to the sensation of seeing whenever thoughts distract your mind.
Always come back to the present moment.
Now come back to your breath and your body sensations.
And you may continue this style of mindful walking as long as you want.
And for now give yourself a smile.
Take the time to walk mindfully throughout your day and to come back to the present.
Good thanks to yourself and have a wonderful day.
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