Hello and welcome to Meditation Time.
My name is James Whitaker.
Today we will be taking a mindful walk together.
The first mention of meditation in the Bible is in the book of Genesis.
Genesis 2463 says,
One evening,
As he was walking and meditating in the fields,
He looked up and saw camels coming.
This verse refers to Isaac.
He was spending time in meditation as Rebekah,
His future wife,
Arrived on a camel.
The meditation referred to was Isaac spending time focusing on God for a period of time in silence.
He did this as he was walking.
So for our mindful walk we will be focusing on God as we focus on the sensations of our bodies.
This mindful walking practice benefits from its simplicity and its most successful when you are in the moment while focusing on God.
This walk can be done inside or outside.
Just make sure you remain fully aware of your surroundings as you do the meditation.
Before we begin,
Let's start with prayer.
Dear God,
Thank you for the opportunity to spend time with you.
We pray that you will help us to be more connected with you as well as with our bodies as we walk.
Calm our hearts,
Calm our spirits,
Calm our bodies and calm our breath.
In Jesus name,
Amen.
As you meditate,
Seek guidance,
Comfort,
Joy,
Reassurance or wisdom that can come from an enriched understanding of God's truth.
This practice can be done while meditating for any of those reasons.
As we work on our way through the sensations you feel as you walk,
Try to focus on one of these.
Make an intention for the practice now.
Let's do some breathing.
In through your nose,
Long and deep.
Out through your mouth,
Long and slow.
In through your nose,
Long and deep.
Out through your mouth,
Long and slow.
In through your nose,
Long and deep.
Out through your mouth,
Long and slow.
In through your nose,
Long and deep.
Out through your mouth,
Long and slow.
Let your breathing return to its normal rhythm.
Let's start.
Softly focus your eyes.
What can you see?
As you walk,
Be completely mindful of your surroundings at all times.
Take a deep breath through your nose.
What do you smell?
Keep returning to your senses throughout the meditation.
We are now ready to start our mindful walk.
Begin to walk forward in your chosen location and direction.
As you walk,
Pay attention to the sensations of your body.
Become more aware of your surroundings with an open mind,
Enjoying the immediacy of the sights,
Sounds and smells.
Open up your senses.
Starting with your feet,
How do they feel?
What is the difference in sensation between when your foot presses on the ground to when you have it raised in the air?
Take a moment to gently focus on this.
Next,
How do your legs feel?
How do the muscles of your legs compensate for the changes in balance?
How do they feel each time you step?
Continue to be mindful of each step.
As you walk,
How does your back feel?
Do you feel any muscles stretching?
Is there any tightness?
Now focus on your breath for the next few moments.
What is your breathing rhythm like now?
Has the pace changed?
Now continue to cycle through all the sensations we have talked about.
Be mindful in each step,
Each breath and each thing that you see.
Focus on the intention you made at the beginning.
You can have an open conversation with God as you walk.
Search for him and you will find him.
The music will continue for the next 10 minutes.
You can quit at any time or continue as long as you like.
It's completely up to you.
I hope you have a pleasant walk and God bless.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
