Hello and welcome to this walking meditation.
My name is Judith and it's my honour to guide you through this meditation.
A walking meditation is a wonderful way to get grounded again.
You may choose this meditation before a sitting one or as a single practice to cultivate a loving and conscious presence.
You can practice at home or in a safe environment in a park.
When you feel ready,
You can come into this state of mind whenever you walk down the streets or to your car.
Before we start,
Please make sure that you won't get any incoming calls.
You may want to shake your body one more time to let go of all tensions.
We will begin with three deep breaths to invite some relaxation.
Close your eyes.
Close your eyes and take a deep breath through your nose and out through your mouth.
A deep breath into your nose and out through your mouth.
One last time,
Take a deep breath through your nose and out through your mouth.
Feel your feet strong and connected to the earth.
Your arms and hands rest easily wherever they feel comfortable.
Open your senses to your surrounding.
Be aware of what is.
Smell,
Hear and feel.
And now bring your attention back to your body.
Feel your own weight on the earth that is carrying you gently and loving.
Allow yourself to be present in your body.
Begin with slow steps.
Straighten and soften your spine.
Find your own relaxed rhythm to walk.
Feel the sensation of lifting your feet from the earth and bringing them back again to this connection.
Be present in your body.
How does your back feel?
Relax your jaw,
Your eyebrows and neck.
There is nothing to do but one step at a time.
Let every step be the center of this present moment.
When you feel comfortable with it,
Begin to pay attention to your breath.
Do your steps and breath have a rhythm?
Maybe you want to bring them into a gentle flow.
Try not to force anything,
Just let the movement and breath find their own natural rhythm.
You can trust your body.
Let yourself sink into this trust and let your body guide you.
You will notice that thoughts cross your mind.
Don't fight them.
You are allowed to let them go like birds in the sky.
Just bring your attention back to your body and breath.
With each step you get more connected to your presence.
With each step you are kissing the earth with your feet.
With each step you begin to walk through your life with ease,
Compassion and trust.
Thank you for your practice.
Thank you for being you and being here.
