Welcome to this walking meditation designed to bring you a deeper sense of inner peace and connection with the greater world around you.
This meditation is rooted in mindfulness and not only will you take a journey on your walk,
But you'll take a journey through all of your senses.
So when you're ready,
Just begin walking.
Take some slow deep breaths.
Start to bring your awareness into this moment.
Being fully absorbed in what you're doing right now.
And find a pace that's comfortable for you to walk.
That allows your breath to feel steady.
And give yourself this time just to be outside.
Connect with Mother Earth.
Find both a rhythm to your walking and a rhythm to your breath.
Mindfulness is the practice of being fully aware in the present moment without judgment or expectations.
So as you take this walk,
As you enjoy this meditation,
Can you give yourself permission to be fully in this present moment?
Can you release the shoulds of the breath,
The walk,
The meditation,
The expectations you may have for yourself right now?
And just be in this moment with pure curiosity and openness to possibilities.
And as you walk comfortably,
Start to pay attention to what you hear.
What is the furthest sound away from you that you hear right now?
Can you focus all of your hearing on that sound?
And then what do you hear that's just a little bit closer?
Is it man-made?
Is it from nature?
What does it sound like?
And then focus your hearing on something that's close by.
Maybe even the sound of my voice.
Birds.
Other people talking.
And then focus your hearing on what's right inside of you.
Maybe it's your own breath.
Maybe your own heartbeat.
Have all of your attention be focused right on what you hear right inside of you.
And take a moment to notice any other sounds that sound interesting or pleasing to pay attention to.
And then start to bring your focus to what you see.
So what's something you see that's far away right now?
Is it bright?
Is it dull?
Are there colors or textures that are catching your eye?
And then focusing your gaze,
Your sense of sight on something that's a little closer.
And notice when you look at it,
When you really pay attention,
When you really focus your gaze,
What happens inside of your body?
How do you feel when you focus your gaze on something specific?
And then take a look at the world around you.
Just let your eyes float around,
Being curious on what's in front of you,
What's to the right,
What's to the left.
Is there a story that you see in front of you?
Is there a pattern or a theme?
And even notice if what you're seeing matches what you're hearing.
And what happens when you bring the sense of sight and hearing together?
And how do they complement your walk right now?
How do your sense of sight and hearing come together in these mindful movement moments?
And now start to bring your focus on the sensations on your skin.
Maybe starting from the bottoms of the feet,
Noticing how with each step your foot is connecting to the surface,
The ground beneath you.
There's this connection to earth and being rooted in this moment with each step.
And maybe notice how your socks or shoes are feeling surrounding your feet.
Even paying attention to the sensations in the legs,
Maybe the fabric on your skin,
Or the temperature of the air.
Noticing how your arms move as you swing them from side to side while you walk.
Paying attention to any breeze or sunshine or moisture on your face.
Your whole body tuning in completely to the sensation of touch.
And as you continue to walk rhythmically and breathe rhythmically,
You focus all of your attention,
All of your curiosity on this sensation of touch.
Perhaps there's even things around you that you could lightly touch,
Noticing their textures as well.
And bringing our other senses into it,
Back to what you can hear in this moment,
What you can see,
And what you can touch.
Walking with full presence,
Full awareness of your senses.
And now coming into your sense of smell,
Just taking a deep breath and noticing if there's something that you smell.
If you're out in nature,
Perhaps it's flowers or trees.
If you're by the water,
Perhaps it's the scent of salt air.
And if you're in the city,
Maybe there's restaurants nearby or other stores.
Just take some slow,
Deep breaths and really paying attention to the smells that enter your body.
Notice if they're eliciting any response or feeling,
Perhaps making you hungry or even making you nostalgic.
Deep breaths,
Paying attention to every scent that comes across your nose.
And then coming back to some of the other senses,
Bringing it all together,
The smell,
The touch,
The sight,
And the hearing.
Letting yourself be fully immersed in this walk,
In this moment,
In this breath,
In this experience.
And coming to your sense of taste,
Noticing if there's a particular taste that's in your mouth,
Even through your nose.
Maybe it's something you ate earlier today or drank earlier.
Maybe even a wishful taste of something you hope to enjoy later on today.
Perhaps your favorite food or beverage.
And notice if your mouth waters or perhaps is feeling dry.
You can even bring the tip of the tongue to the roof of the mouth and gently have your tongue glide across your teeth.
And noticing how the sense of taste and smell can really complement each other,
Play off each other.
Notice if you bring in other senses,
Perhaps seeing something that makes you hungry,
Seeing something that creates the desire to take a deep breath,
Hearing something that makes your mouth water,
Touching something that you want to pay attention to more with your eyes or your nose.
Using this mindful walk to have all of your senses come alive.
All of your senses be right here in this moment,
Paying full attention to what is happening right in front of you.
And as you continue to walk to explore the world around you,
You'll notice the rhythm that starts inside of you and ripples out.
The rhythm of your pace while walking,
Your rhythm of your breath,
And the rhythm of the greater world around you.
Almost this idea of a heartbeat both inside of you and surrounding you as you walk.
And letting yourself be in this beat,
In this moment,
Fully immersed,
Fully alive.
And you'll keep walking as long as it feels comfortable for you,
Staying with your senses,
With your breath,
With this one moment.
Practice of mindfulness,
Being completely aware in the present with curiosity,
Without expectation.
And to end the meditation,
You'll take a few deep breaths,
Remembering that meditation can be mindful movement,
Can be immersing yourself in the outside world while still paying attention and connected to your inner world.
And thank you for joining me today,
And I hope you have a beautiful rest of your walk and rest of your day.
