Hello,
My name is Leah and this meditation will take you through a mindful walking practice.
First,
Stand upright with your feet planted firmly on the ground.
Take in a few deep breaths,
Inhaling awareness and exhaling any tightness or tension you may feel in your body.
I'd like you to now set an intention for your practice.
It could be that you want to remain present or simply enjoy your experience.
Whatever it is,
Silently repeat it to yourself now.
Now,
Begin walking slowly.
Notice your surroundings and your five senses.
What can you see?
Smell,
Touch,
Taste,
Hear.
Now,
Pay attention to how your feet feel on each step.
Feel the pressure moving throughout your feet.
And feel your foot land on the heel and roll forward.
Let all of your focus be with your feet and the different sensations they are experiencing.
Now,
Walk a little faster and pay attention to how your ankle and shins or calves move while you're walking.
Can you feel them working with one another?
Walk a little faster and notice your knees and how they bend on each step.
Really place all of your attention on how your knees feel in this moment.
Now,
Take a second to appreciate the landscape around you.
What do you see?
Smell,
Hear.
Walk faster still and notice your thighs and butt.
What sensations do they experience when you walk?
Is there any tension in these places?
Feel them working together and allowing you to walk.
Now,
See if you can notice what's around you even though you're walking at a brisk pace.
Are you able to take in each surrounding,
Each of it individually?
Now,
Walk slower again.
Take in your surroundings.
What do you see in front of you?
What about each side?
Do you feel the sun on your face if there is a sun?
Hear birds chirping or water rushing?
Feel the wind on your skin?
What do you smell?
Perhaps fresh-cut grass or fresh rainfall?
As you come back to your senses,
Take time to appreciate that you can be mindful even when you're walking at a faster pace.
Now,
Assess your mental state.
How do you feel?
Do you feel calmer,
Happier,
Or more content than when you usually walk?
If so,
That is no coincidence.
Try to bring mindfulness into the rest of your day and watch as your mind becomes a more peaceful place.
Thank you.
