Ten Minute Walking Meditation

Going for a ten-minute walk? Need a meditation to focus your thoughts? Play this bonus track "Ten Minute Walking Meditation" to help you be present and feel refreshed. Produced by Josie Ong Media Inc.

Transcript

I am grateful for this time. I am grateful I can take this walk. I am grateful I can breathe in this fresh air. And with each breath, I feel my feet in my shoes and my shoes touching the ground. I notice the rhythm of my walking. I notice the flow of my arms and my head. I notice how the rest of my body flows with this walk. I am present in this moment. I see the colors in front of me, Noticing the shapes. I hear the sounds around me. I notice the smell of the air. I notice how more or less dry my mouth is right now. I'm grateful for each breath. I'm grateful for what my lungs are doing, For what my heart is doing, For what my muscles are doing, For what my brain is doing. So I can enjoy and appreciate this walk. So I can enjoy and appreciate my body. So I can enjoy and appreciate who I am today. And with each breath, I remember that thoughts come and go. I determine which ones stick and which ones slide. I'm ready now to release tension. I'm ready now to release thoughts that simply aren't true. I'm ready now to cross over to the person I'm designed and created to be. I've got thoughts that have hung out with me for a long time. They've walked with me for a long time, But they don't serve me any longer. They don't match my values anymore. They don't belong here. And so anytime these old thoughts come, They can keep on moving. There's no landing pad for them here. They can sail away because I'm walking in a new skin. My mind has cleared so much old thinking. My mind has embraced so much better thinking. I believe in myself in ways I didn't used to. And as I walk these steps, I confirm and solidify new beliefs. I confirm and solidify new thoughts. Thoughts of love. Thoughts of focus. Thoughts of healing. As I keep walking, It reminds me that in this season of life, I'm walking a new path. I'm walking in boldness. I'm walking in courage. And fears are way behind me now. They're not a part of me anymore. And as I continue to walk forward, I leave insecurities behind. I leave self-doubt behind. I leave self-criticism behind. Every step I take is in the direction of a new me. As I keep noticing my feet with each step, Left, Right, Left, Right, I recognize my confidence. As I walk taller, Shoulders back, Proud of all the work I've done on my mind, My body, And my spirit, I acknowledge all the emotional work I've done to heal, To recover, To be free. And as I keep on walking forward, Feeling the air around me, Feeling the skin that I'm in, I affirm that I live in a new space, Free of guilt, Free of shame, Free of doubt. I keep moving forward in the realm of possibility, Shedding my limiting beliefs with each step. I walk and move forward with courage. I empower myself. I believe in myself. I accept myself. I speak truth. I'm honest with myself. I'm not afraid to face reality. My feet are strong and balanced. I am grounded. No matter what waves or winds might head my way, I walk in love. I walk in acceptance. I walk in my inner power. I have the power to change and heal myself. I walk in meditation, Meditation of love, Courage, And power. Old thoughts don't even entertain the idea of hanging out with me anymore. They know I don't belong with them and they don't belong with me. My new thoughts empower me. My new thoughts encourage me. My new thoughts illuminate me. I walk in connection with my soul. I stay in meditation and I fill myself with love. All the healing from this walk stays with me no matter where I go and what I do. I am healthy. I am healed. I am whole.