Welcome to a mindful walking meditation.
Feel the connection of your feet on the ground.
Notice how each foot falls.
Notice the touch of the heel,
Midfoot,
Ball of the foot,
And how the toes lift from the ground.
Notice the sensations of socks and shoes,
Or maybe even bare feet on the grass or the earth.
Notice how each foot lands.
Walking slowly enough so you can feel the muscles in the legs that respond.
To these steps,
Let yourself move in a way that feels right and pleasant for your body,
Allowing fluidity,
Allowing your shoulders to move back and down,
Your arms to swing naturally,
Your jaw to relax,
And the corners of your eyes to lift.
Soft expression on your face as you feel your whole body here,
Moving,
Striding,
Moving,
Striding.
Notice sensation on skin,
Where you feel the touch of fabric,
Where you feel temperature.
Notice sensations in fingers and hands,
The passing of air by fingers,
Perhaps a breeze on the face,
Movement of clothing or hair.
Feel your whole body in this moment,
One step at a time.
Continue to connect with the sensation of your feet on the ground.
Breathe deeply in and out of your nose,
If possible.
Cool breath in,
And warmer breath out.
Notice where you feel cool air moving into the nose,
The head,
Throat,
Where you feel that breath expand in your body,
And notice warm air moving out.
See if you can lengthen your inhales and exhales naturally,
So that it feels comfortable.
And notice the scent in the air,
Without judgment,
Simply observe.
Imagine that you've never taken the time to pay attention to the scent in this place before,
And take it in to your whole body.
Fill yourself with your focus on scent.
Feel your body move.
Let yourself see in a deeper,
More profound way than you normally would.
Notice color,
And shadow,
And texture,
Like you've never noticed before.
Softly scan your surroundings and allow yourself to connect with wonder as you witness nature,
Wildlife,
Sky,
Man-made structures.
Take it all in.
Let yourself focus on what you see for the next several moments.
How many different shades of colors do you notice?
How light,
How intense do these colors appear to be?
Do you notice anything new?
Do you notice anything new?
Do you notice anything new?
Do you notice anything in a new way?
Listen.
Take in the sounds of your surroundings again as if for the first time.
Not needing to change,
Not needing to judge your name,
Just allowing sounds to wash towards you.
Noticing the sounds that are close and those that are farther.
Letting go of the thoughts that are close and allowing the sounds to wash towards you.
Letting go of the thoughts that are farther.
Use the next several moments to listen to the entirety of your surroundings.
Listen to your feet on the ground.
Listen to the movement of fabric,
To your breath,
To the pulse of the body.
Feel your body moving.
Feel your body breathing.
Notice the taste in your mouth.
Feel all the space around you.
And see if you can check in with every sense at once.
Touch,
Scent,
Sight,
Sound,
And taste.
Fully experience and embrace this entire moment.
Let yourself continue to be mindful of what it feels like,
Smells like,
Looks like,
Sounds like,
Tastes like as you continue this new experience of walking.
And as you continue to be mindful,
