Welcome to this walking meditation.
Before you start walking,
Make sure you have a plan of where to walk.
This meditation is about 25 minutes long,
So make a clear plan in your head for a route that takes at least that time,
Or that you can walk twice.
You want to have this figured out so that your mind doesn't need to worry and be occupied with figuring this out while you're in the meditation.
So get your route clear in your head and start to walk,
If you haven't already.
As you start to walk,
Try to keep your gaze as still as you can and make it wide.
Gaze far in front of you,
Allowing as much of the landscape to enter your eyes as you can.
Try to avoid turning your head or even moving your gaze to different things around you.
When you keep your gaze still,
It's easier to keep your thoughts still and focus on turning your attention inwards.
Now bring your focus to your breath.
First,
Take a deep cleansing breath in and as you exhale,
Release any tension or stress.
Let your breath flow naturally and comfortably as you continue your walk.
Breathe in through the nose and out through the nose.
Feel your breath expanding your ribcage to the sides,
To the front,
To the back.
Allow it to travel all the way down into your belly,
Though keeping your belly slightly activated,
Supporting the activity of walking.
Now turn your attention to your surroundings.
Notice the world around you without turning your head or changing your gaze too much.
Notice the things that appear in front of you and notice the beauty in every little detail.
Observe the colors,
The shapes,
The play of light and shadow.
Observe the sky and the ground and how the level of the ground changes and as you continue to walk,
Remember that you are an integral part of this beautiful tapestry of life.
Listen to the sounds that surround you.
Maybe you hear birds chirping,
Maybe there is the sound of wind and distant sounds of life.
Try to listen in to the sounds that are near and to the sounds that are further away.
Then bring your awareness to your feet.
Feel how you can sense every step you take in each of your feet.
Notice how you shift your weight.
Notice all the simple yet so intricate movements your body performs to move you forward.
Now move your attention to your legs.
Feel your legs in space.
Feel how they move,
The muscles in your legs,
Activating,
Releasing with every step.
Now move your attention to your belly.
Feel how it is supporting you to stay upright,
Moving forward.
Notice the position of your shoulders and the movement of your arms.
The sensation in your fingers and fingertips as they sway softly with every step.
Feel the column of your neck supporting your head and feel your entire head from the tip of your nose to the back of your skull.
Feel your chin and the top of the head and sense the volume of your entire head in space.
Now feel your entire body walking,
Moving in space.
Feel the volume of your body moving forward.
As you continue to walk and experience this sensory world,
Take a moment to reflect on who you no longer want to be.
What limiting beliefs or negative thought patterns do you want to let go of?
Visualize these negative aspects of your life fading away like something that you leave behind on your walk.
You are moving forward and you're leaving this behind.
Become super clear of how you no longer want to think.
What do you no longer want to believe about yourself?
Now shift your focus to who you want to be,
How you want to think,
What you want to believe about yourself and the world around you.
How do you want to live?
Envision this version of yourself and make it so clear and feel it as if it is already happening.
Make an energetic shift in your body.
You are this person right now.
Shift your energy to make this the reality.
How do you want to move?
What do you want to believe about yourself?
See yourself confident,
Resilient,
Full of positivity.
Imagine living a life aligned with your deepest values and goals.
Visualize it.
Bring forth images of this life.
What would you do?
How would you live?
And with each step reaffirm these positive changes within yourself.
As you continue walking feel a growing sense of empowerment.
You are in control of your mindset and you can choose to transform your life in a powerful and positive way.
As you walk on this journey remember that life is a series of steps,
Each one leading you closer to your aspirations.
You have the power to shape your own destiny.
You have the power to create the life you desire.
Now think of one thing,
One action you can take today to bring you closer to this new reality.
Make that happen today.
Embrace this newfound sense of empowerment and carry it with you as you continue your walk.
Feel the strength in every step,
The positivity in every breath.
You are becoming the best version of yourself,
One step at a time.
Take a few moments to soak in the empowerment and positivity you've cultivated during this walk.
Feel the strength and determination welling up within you and as you prepare to conclude this meditation remember that you can return to this sense of empowerment and transformation at any time.
Carry it with you in your heart and mind as you navigate your journey in life and every day remind yourself of the life that you want to live.
Visualize it before your eyes and feel it happening as if it's already your reality.
When you eventually come to a stop take a deep fulfilling breath in through the nose and sigh it out through the mouth.
You have completed this empowering walking meditation.
Give gratitude to yourself for taking this time for self-discovery and transformation.
Have a wonderful day!
