Hey friends,
Welcome to a JBACs meditation.
This meditation is a walking meditation.
This practice will help you to have a relaxing walk,
Whether it may be inside or out.
You can walk on a spot in a large room,
On a treadmill,
Or outdoors if you wish,
As your situation and weather permit.
Throughout this practice,
Ensure to maintain your focus on your body.
Stop or ease if you experience any pain or discomfort.
Allow all your physical movements to be gentle,
Smooth,
And relaxed.
A walking meditation gives us an opportunity to gather our awareness,
Which so often becomes distracted within our busy daily schedules.
Practicing mindful walking,
We stay safe,
Remaining fully alert of whatever is around.
It increases our experience of positive emotions,
Paying attention to specific components of each step.
So when you're ready,
Let's begin by walking at your natural pace.
Keep your hands wherever they fall most comfortably to you.
On your belly,
Behind your back,
Or at your sides.
Take a deep breath in through your nose,
And breathe it out,
Letting go of any worries,
Stress,
Or fatigue that you are now releasing into the air.
And again,
Gently inhale,
And exhale,
Emptied of all concerns of the world,
Dedicating this well-deserved time for yourself.
You enjoy the simple nature of walking,
Moving your body,
Nurturing your body with wellness,
Love,
And strength.
Now with each step,
Pay attention to the lifting and falling of your feet.
Notice movement in your legs,
In the rest of your body.
Notice any shifting of your body from side to side.
As your feet continue to rise and fall,
Go back and forth.
And if your mind begins to wander,
If whatever else may capture your attention,
Know that it is okay.
Without any frustration,
Just notice when your focus shifts elsewhere,
And gently return to the sensations of walking.
Write it back again and again,
As many times as you need.
If you are walking outdoors,
Maintain a larger sense of the environment around you,
Taking it all in,
Staying safe and aware.
Feel your energy increase with each step.
When each foot touches the ground,
Feel the energy rising all the way from your feet up through your legs,
Hips,
Body,
Arms,
All the way to the crown of your head.
The gentle vibrations when your foot lands on the ground serves to increase your relaxation and help you fall deeper and deeper into a state of peace and calm.
Your legs feel strong,
Supporting the weight of your body.
Notice the small weight shifts that allow you to walk from heel to the front of your foot and then transferring to the heel of the other foot,
To the front of that foot,
And back to the first foot,
Just simply observing the sensations of these weight shifts happening right now in this very moment.
This rhythm of motion is very relaxing.
It is almost like waves flowing in and out,
Ever repeating,
Just like a breath in and out.
Now begin to expand your attention to sounds.
Whether you're walking outdoors,
In a city,
Or nature,
Or indoors,
Notice any sounds that surround you with no labeling or naming or getting caught up in whether you find them pleasant or unpleasant.
Perhaps even notice the sound of you walking,
Of your footsteps.
Notice the sounds as nothing more or less than sound.
Shift your awareness to your sense of smell,
Just simply noticing.
Do not push or force yourself to feel anything at all.
Just gently bring your attention to the sense of smell and whatever you may discover.
Notice if there is no sense of smell present too,
That is also an observation just as significant as the others.
Turn your attention now to your surroundings.
Notice the environment around you,
Any colors,
Objects,
Buildings,
Trees,
Whatever else you may see.
Just notice,
Patiently returning to the sensations of walking each time something grabs your attention.
And if something else may require addressing,
Like avoiding an obstacle,
Gently move with a sustained awareness.
In these last moments of this practice,
Begin to return your awareness to the physical sensations of walking.
Notice your feet touching the ground.
Notice any moments in your body that may tingle or feel within each step.
Take a deep breath in,
The deepest breath you have taken today so far.
Inhaling energy,
Vitality,
And strength.
And exhale,
Letting it all go,
Releasing.
And when you are ready to end your walking meditation,
Stand still for a moment.
Seeing any sensations that may arise now after you have stopped and are standing still.
Perhaps there may be new ones or nothing new at all.
Anything that you feel,
Just simply observe and invite it fully to be present in your physical body now,
Just as you are.
Present in this very moment,
Right here,
Right now.
And stretch in any way that feels right to you.
Congratulate yourself for nurturing your body,
Your mind,
And your soul today.
Thank you so much for taking this meditation with me.
And please revisit this meditation at any time that you're outdoors and want to ground yourself.
Peace love y'all.
