Welcome to this mindful walking meditation.
This meditation will help you to connect with the present moment,
The environment around and commune with nature.
Find a place outside where you are able to walk freely and begin by standing still.
Take a moment here to ground,
Eyes open or closed and feel the connection of your feet to the earth beneath you.
Take in a deep breath,
Feel the air filling your lungs and exhale,
Let go.
Tune into this moment here as you stand on your path,
Ready to embark on your walk.
Bring your awareness to your body,
Feel your feet firmly planted on the ground.
Take two more deep breaths in,
Feeling the expansion of the lungs and a vocal sigh out through the mouth.
Taking one more,
Filling up the lungs.
Exhale,
Letting it out.
Open your eyes and take a look around you.
Now begin to walk.
Walk at a natural pace,
Not too fast,
Not too slow.
Just at a pace that feels natural for you.
With each step,
Bring your awareness to the soles of the feet and as each foot meets the ground,
Notice the sensations felt.
Is there a sense of heaviness,
Lightness,
A rocking motion,
Perhaps a gentle bounce?
Feel the sensations in your feet.
Feel the sensations in your legs,
Your hips and your torso.
Feel your arms and your shoulders.
Allow your arms to move naturally as you walk.
Bring your awareness to your neck and head.
You now feel your whole body as you're walking.
Return your awareness back to your breath.
Notice the rise and fall of your belly and chest with each breath.
Your breath is charging you up as you walk,
Gifting you with this life force energy.
Notice the temperature of the air on your skin.
And now notice everything you can feel on your skin.
The texture of your clothing,
Maybe the sun,
Some rain droplets or a gentle breeze.
Notice the sensations on your skin.
Now bring your awareness to what you are seeing as you walk and what you're hearing.
What can you see in your path right now?
What is surrounding you?
What sounds can you hear?
What do you smell?
So many experiences going on at once.
The sensations in your body as you walk.
The things you feel,
See and smell.
Simply notice all that you are experiencing in this moment on this walk.
Relaxing the thoughts.
Simply experiencing without the labels and judgments the mind likes to create.
Try not to resist any thoughts that come in.
Thoughts are a part of the meditation.
There's no need to try to push them out.
Simply let them go the way they come in.
There's no need to create any meanings.
Simply experiencing this moment walking here,
Now.
When your mind starts to wonder,
That's okay.
You can just simply bring your awareness back to this present moment.
Here,
Where there are no problems.
How simple can you make this moment?
As you walk,
Notice how everything is energy.
How nature is always moving,
Evolving,
Growing,
Going with the flow.
How a tree anchors its roots firmly into the ground to be able to grow.
How the branches grow in different directions,
With natural bumps and twists,
Yet still managing to flourish and provide.
How the ocean is ever-changing,
The vastness and the dance between fierce,
Raw,
Wild and calm waters.
How the river or lake can be so still you can see your own reflection,
Looking right back at you for a moment of contemplation,
And then knows when to get moving again,
Without dwelling too much.
This is divine,
Cyclical living.
Notice how you too live a cyclical life,
Evolving,
Changing,
Going with the flow,
Living in harmony with nature.
Be fully present to your surroundings.
Any people walking by,
Any traffic passing by,
Just simply noticing.
As you notice your surroundings,
Become aware of how you feel in your body,
Knowing there is no right or wrong way,
How anything should be happening around you,
Or inside of you.
You are at peace with both your internal and external worlds.
You are walking yourself to where you need to be in every moment.
Start to slow down your pace.
Stop for a moment here.
Take a deep breath in,
And sigh it out.
Breathe in this beautiful life you are living and creating into your heart space.
Feel the connection of your feet to the earth beneath,
Remembering the importance of always returning back to the present moment.
Acknowledging how you can take this awareness with you throughout the rest of your day.
You are on the right path,
Your very own unique path that is for you.
Wishing you a beautiful day.
Thank you for being on this walking meditation with me.
