Hi,
Welcome.
My name is Joy Kaneska with Live Joyfully Well.
And May is National Walking Month.
So let's celebrate the month by getting ourselves focused on mindful movement.
We'll be doing a walking meditation that's meant for beginners.
Of course,
Everybody is welcome to do it.
And I'm just going to talk real briefly about the difference between walking meditation versus a regular walk.
And then we will get into it.
So walking meditation is about moving at an easy,
Comfortable,
And almost effortless pace that allows you to be mindful,
And to use all your senses to experience the things you're experiencing.
And this type of moving meditation,
It can help to reduce feelings of stress and anxiety,
And it can increase feelings of groundedness and calm.
And this,
In turn,
Can help to lower blood pressure.
Now,
When you think of going on a walk,
It may be more focused on the fitness component.
And that's focusing on your cardiovascular health,
Which is about strengthening your heart,
Working your vascular system.
And this can help to boost metabolism and help to maintain ideal weight.
And since I'm also a fit trainer of 30 years,
I do think that both ways of walking are equally valuable.
So this practice is going to be a guided standing meditation into a walking meditation,
Where you're moving at this easy,
Comfortable pace,
Focusing on mindfulness and awareness through the body senses.
So know that,
You know,
Not everyone has the luxury of being able to walk or being able to smell or hear.
So this is also about increasing a sense of gratitude for the things that you do get to experience.
After the guided walking meditation,
If you would like to take it on your own and go longer,
Or go into a faster walk for cardiovascular health,
I encourage you to do that.
It's also important to know that you really do need to consult with your doctor to make sure that moving meditation walking is appropriate for you.
And you'll want to stay completely aware of your surroundings at all times.
Know that I'm just a loose guide in your practice today.
And you're always free to guide yourself as you see fit for you.
Remember to adjust the volume of my voice to an appropriate level for you also.
This particular practice is meant to be done outside for connection to your environment and the environmental wellness.
So you'll want to find a safe area for you to walk.
And you'll also want to have on a good walking shoe and dress for your weather and for the elements and wear your sunscreen.
And hydration with movement is also important.
So feel free to carry a water bottle with you.
So when you're ready,
Go ahead and step outside and find that safe place to just stand and be still for a few moments.
So you're going to want to stand with your feet about hip width apart and feel the connection of your feet planted on the ground.
Feel the ground supporting your weight.
Your knees are soft.
There's length through the sides of your waist.
And the shoulders are slightly retracted and depressed so that the spine feels tall and straight but also comfortable.
And you're able to breathe with ease.
Your head feels balanced over your heart.
And turn your attention towards your breath and feel the flow of breath in and out.
Feel how the breath connects you to your body.
And visualize this breath giving you vital energy.
Feel how your breath connects you to this present moment.
It's this present moment where you live life.
Breathe and have gratitude for this present moment that you're living.
As you breathe,
Notice the fresh air entering your body and notice any smells that you're picking up,
Whether it's the smell of grass or flowers or something man-made.
And know that there's no need to judge or label these smells,
Knowing that you're just creating an awareness that you're smelling.
Have gratitude for your nose which allows you to experience this sense of smell.
Take a deep breath in and a gentle exhale out.
And when you feel ready,
Go ahead and take this into an easy,
Effortless walk at a comfortable pace for you.
Feel the contact points as your foot touches the ground.
Feel how your weight shifts from the right to the left.
Feel the coordination of movement as you transfer from one foot to the next.
Create complete awareness for your movement right now.
As you transfer to your right,
Leg know that you're transitioning to your right leg.
And as you transfer to the left leg,
Know that you are transitioning to that left leg.
Completely aware that this coordinated motion moves you forward.
Have gratitude for your body which allows you to move.
Remember to stay aware of your surroundings as you do this walking meditation.
As you continue your effortless walk,
Shift your attention to your surroundings.
Notice the things that you see.
Notice the different colors,
Textures.
Notice things that are far away,
Side to side.
Feel free to look up and all around you.
And notice the things that you see that are closer to you.
Notice if these things are man-made or are they natural.
And as you walk and see these things,
Could you look at these things as if you were scanning through channels on a television,
Just noticing without any judgment of what you're seeing.
Your eyes are allowing you to experience all these visuals.
Feel a sense of gratitude for your eyes which allow you to experience visual stimulation.
You are still completely aware of your surroundings.
Breathe with ease.
And shift your focus to your sense of sound.
Notice the sounds you hear around you.
Notice sounds that are far into the distance.
Notice sounds that are man-made.
Notice sounds that are created by nature.
Notice sounds that are close to you.
And remember to listen to these various sounds without labeling them as if you were flipping through different stations on a radio.
Just go from one sound to another without any judgment of what you hear.
Your ears allow you to pick up all the sounds around you.
So have gratitude for your ears which allow you to experience sound.
You are still completely aware of your surroundings.
And if you feel compelled to touch anything that's around you,
Feel free to do so.
It could be a leaf,
A flower,
The ground,
A wall,
Whatever you like.
Feel the texture,
The softness,
The hardness.
Notice the temperature and the contact of your skin to the object.
And feel grateful for your skin and the sensory nerves which allow you to experience this sense of touch.
If you'd like,
Feel free to stop right where you are and take another deep breath in and a gentle easy breath out.
Feel a sense of complete awareness of your surroundings,
Your body,
And how you're feeling right now in this moment.
Think about what you have experienced in this practice and have gratitude for these experiences.
And as we come to the end of this guided meditation,
Feel that sense of completion with your practice today.
If you'd like to take it into a longer walking meditation,
Focusing on all your senses,
Feel free to do that.
Or if you would like to take this into a walk for physical health,
You can also do that.
I want to thank you so much for letting me guide you in this walking meditation.
Have a beautiful day.
My name is Joy Koneska.
Live joyfully well.
