Before we begin our walking meditation,
A quick safety reminder.
Always keep your eyes open while walking,
Whether inside or outdoors.
Make sure you can hear both this guidance and the sounds around you.
Let's start by taking a slow,
Deep breath to feel grounded and present.
Focus on the feeling of your feet pressing into the ground to settle into the moment.
When you feel ready,
Begin walking at a natural,
Relaxed pace.
There's no need to rush anywhere.
As you walk,
Maintain a tall,
Dignified posture.
Allow your gaze to rest gently,
Taking in your surroundings.
Tune into the physical sensations of walking,
The lifting of each foot,
The swinging through the air,
The landing and pressing of the sole back to the ground,
The transfer of weight from one foot to the other.
Notice your toes inside your shoe.
Are they relaxed or gripping?
Soften them and feel how your foot lands a bit differently.
Observe the intricate maneuvers required to walk.
It's quite amazing when you bring awareness to it.
Start to expand your awareness of your senses.
First,
Notice all that you can see,
The colors,
Shadows,
And textures around you.
Maybe you can spot cracks in the pavement or a bit of moss on a wall,
Or maybe you can notice a certain house in the distance.
Try to notice all the little details that you otherwise might overlook.
Now let's turn to what you can hear.
Listen carefully.
What do you notice?
Maybe you can hear some birds chirping in the distance,
Or maybe you can hear a slight whistle of the wind,
Or maybe of your own footsteps.
If you feel any thoughts and feelings come up,
Simply acknowledge them and let them go.
Let them go just as easily as you let go of any sounds that you hear.
As you walk,
Focus on your sense of touch.
Maybe you can slide your hand over a railing,
Wall,
Or park bench,
Or maybe you can just put one of your hands in a pocket.
What sensations do you feel?
Do you notice any wind against your face?
What about your clothes against your body?
Notice these little things that you otherwise might miss.
Let all these little sensations keep you present,
The only place where you can truly be.
Now as you keep walking,
Pay attention to the smells you encounter.
Maybe you can smell freshly cut grass,
Maybe a slight scent of flowers or trees,
Or maybe you can just smell the freshness or air.
Whatever you can smell,
It's all fine.
Let each aroma remind you that you exist here and now.
As we begin winding down,
Slow your walking pace.
Reflect on how nice it is to take this time just for yourself.
Before we end this meditation,
Take a moment to stop walking completely.
If it's safe,
Close your eyes and take three big,
Full breaths.
Feel the air filling your lungs and moving through your whole body.
Imagine it filling every one of your muscles,
Giving you energy.
When you're ready,
Gently open your eyes and carry this sense of calm and strength through the rest of your day.
