Welcome to this walking meditation.
Wherever you are,
Whether you're in a park,
In a city,
On a beach or even walking indoors,
This practice is about being present,
Connecting to your senses and connecting to a sense of purpose as you move your body.
Many people associate meditation with sitting still and looking inward,
But meditation can also involve movement.
For some it might take the form of painting or reading or physical activity.
Try to let go of traditional ideas about meditation.
Moving meditations offer a really powerful way to bring mindfulness into the flow of life,
Helping you carry that sense of presence and ease into the rest of your day.
Movement is a natural rhythm of being alive.
Our breath moves,
Our hearts beat and as we are all probably too aware,
The world around us is constantly in motion.
Walking meditation allows you to align with this rhythm of being alive.
It connects you to your body,
To your senses and to the energy of life itself.
This practice can reduce stress,
Improve your focus and really increase your sense of purpose and presence,
All while moving.
It's a beautiful way to start or break up your day,
Grounding yourself while staying active.
Rumi said,
When you start to walk on the way,
The way appears.
I hope this walking meditation will show you what you need it to today.
Take some mindful deep breaths,
Just as you would at the start of a sitting meditation.
Walk at your own rhythm,
At your own pace.
This walk,
Just like life,
Is not a race.
You could compare life to tending a garden,
Where each step is deliberate,
Purposeful.
Sometimes slow,
Sometimes affected by things beyond our control,
But always allowing room for growth.
And there is no rush today,
We all move at a different pace.
With each step you take,
Feel the ground beneath your feet.
Notice how your foot makes contact with the ground.
How the heel touches first,
Then the arch,
Then the toes lift off.
Get into your own rhythm,
Mindfully stepping forward.
Feel the steady support of the earth holding you,
With each step you take.
Imagine that with every step,
You're creating a gentle connection with the earth.
There's a quiet strength beneath you,
Keeping you grounded,
And steady.
Just notice what that feels like.
Let this connection remind you that you are supported,
No matter what you're carrying with you today.
If you're carrying something heavy,
Maybe emotions or situations,
Worries or anxieties,
Just imagine them falling away with each step you take,
Sinking gently into the earth.
The earth is here to support you,
Helping you feel not only grounded,
But connected,
And energetically lighter.
Bring your attention to your senses now.
Let's start with your sense of sight.
Look around you.
Notice the colours,
The shapes,
The textures.
Maybe you can see trees,
Or buildings,
Or an open sky above.
Let your gaze soften and take it all in.
What is something that you can see,
That you would like to remember from this walk?
Now tune into your sense of hearing.
What sounds are around you?
Maybe you can hear a rustling of leaves,
Or birdsong,
The gentle or not so gentle hum of traffic.
Maybe you are drawn to the sounds of your own footsteps,
Or maybe other people's footsteps.
Just notice these sounds as they come and go.
You don't need to focus on any one thing,
Just be aware of those sounds.
Shift your attention now to your sense of touch.
Feel the air against your skin,
The temperature,
And the way your clothes move as you walk.
Notice how your body feels today,
And any sensations in your legs,
Your arms,
Your feet.
If you feel any tension in your body,
You might want to stop walking briefly,
And try and move that tension away with your mindful breathing.
You might also want to carry on walking,
And move it away with your mindful breathing.
Finally,
Take a moment to notice any smells around you.
Maybe there's a nice scent of trees,
The earthy smell of the ground,
Maybe someone's perfume in the air.
Just be aware of all of the smells that surround you.
By connecting to your senses,
You're grounding yourself fully in the present.
As you continue walking,
I want you to reflect on your sense of purpose.
Ask yourself,
What matters most to me today?
It doesn't have to be a big,
Grand purpose.
It might simply be to approach the day with kindness,
To stay calm,
Or to bring your best self to what you do.
Whatever comes up for you,
Trust it.
What matters most to you today?
Now,
Silently repeat this phrase as you walk.
I am moving with purpose.
With each step,
Imagine yourself moving closer to this purpose.
Each step is a small action,
Carrying you in the direction that you want to go in.
Take a moment now to reflect on where you are,
Not just on this walk,
But in your life.
Every step you've taken,
Even the difficult ones,
Has led you to this moment right here.
Feel gratitude for your body that allows you to move,
For the earth that supports you,
And for this time you've given yourself to connect and reflect.
Know that by taking this time,
You are nurturing your mind,
Body,
And spirit.
As we come to the end of this walking meditation,
Take a few more mindful breaths.
Breathe it all in,
And sigh it all out.
Inhale deeply through your nose,
And exhale fully through your mouth.
Do that one more time,
Allowing the breath to energize and ground you.
Bring your attention back to your senses.
Notice the sounds,
The sights,
And the feel of the ground beneath your feet.
Whatever purpose you've connected with today,
Let it guide you as you move forward.
When you're ready,
Gently let go of the meditation,
And continue your walk and your day feeling grounded,
Connected,
And purposeful.
Thank you so much for joining me today.
