Welcome to this walking meditation.
Today we will be exploring movement meditation where we will slowly walk instead of sitting.
You can do this inside or outside,
Wherever you feel most comfortable.
You will need to be able to take at least 10 steps in one direction and then turn to come back.
You can walk in a circle or spiral,
But don't walk so fast that you get dizzy.
The idea is to use awareness of the movement of your body to tune into the present moment.
It's all about the journey and not the destination.
If you're comfortable and warm enough being barefoot,
Then that's great,
But if you're not sure about prickles or other potential hazards for your feet,
Then please keep your shoes on.
Okay,
Let's begin.
Come to standing and take some deep breaths to start.
Feel your lungs as full as they can be,
Hold and exhale.
Repeat this a few more times and begin to roll your shoulders.
Breathe in,
Roll your shoulders forward and up.
Breathe out,
Roll your shoulders back and down.
Breathe in,
Forward and up.
Breathe out,
Back and down.
Continue with this for a few more rounds of breath or you can gently move your head up and down for yes and side to side for no.
Check in with your body and find any areas of tension.
Relax them if you can,
Perhaps by shaking them out or with gentle massage.
Come to stillness,
Stand tall,
Close your eyes if you're comfortable with that.
Feel your feet on the ground,
Notice if you're gripping with your toes and try and relax.
Slowly rock back and forward,
Side to side,
Becoming aware of how your feet connect you to the earth.
Open your eyes and soften your gaze.
Lift up a leg,
Either leg and slowly place it on the ground in front of you.
Notice how your body weight shifts forward.
Lift the other leg and slowly place it on the ground.
Walk for 10 paces,
Very slowly,
Taking note of how your balance shifts from leg to leg.
1,
2,
3,
4,
5,
6,
7,
8,
9,
10.
If you need to turn around,
Do so calmly and slowly.
For the next 10 paces become aware of your arms,
Notice if they naturally move as you walk.
You're walking very slowly so they might not move at all.
If you want to,
You can hold your hands in prayer at your heart or in a mudra with your thumb and forefinger touching,
Or you can let them rest at your sides.
Take a rest,
Stand straight and check in with yourself,
Has your mind wandered,
Are you feeling a bit silly,
It's all good,
Just notice.
Now as you take your next 10 paces,
I'd like you to listen to the sounds around you.
If you're outside you might hear birds,
The sea,
Traffic or barking dogs.
If you're inside you might hear the refrigerator or a fan.
Can you hear your footsteps or are you walking so slowly you're silent?
For your next 10 paces tune into the scents and smells around you,
If you're outside perhaps you can smell salt air,
Car fumes or flowers,
If you're inside maybe incense or dinner.
For your next 10 paces feel the air on your skin,
Is there a breeze or wind if you're outside,
If you're inside is it warm,
Chilly?
For the next few minutes I'm going to be silent so you can listen to the music and your surroundings as you slowly walk,
Try and use all your senses and be utterly present exactly where you are right now.
It's okay if your mind wanders,
Just bring it back to noticing and walking and listening and feeling.
It's time now to stop walking,
Stand still,
Take a stretch with your arms up overhead and now side to side.
Take any movements you want to stretch and twist or take a seat,
Whatever works.
Okay let's take three deep breaths together and bring our meditation to a close.
Thank you for sharing this time with me.
