Namaste.
My name is Lisa.
A walking meditation practice allows you to ground and reconnect.
You become more aware of your body and your senses.
Your eyes,
Mind and body become rooted into the present moment.
This walking meditation practice should be done outdoors.
However,
It can also be done on a treadmill or walking within your home.
To begin,
Stand tall,
Hands by your side.
Imagine that the crown of your head is the connection between the earth and sky.
Spread your toes wide.
Feel the connection between your feet and the earth.
The connection between the earth and your feet.
Send gratitude now to your feet,
Being grateful for all the places they have ever taken you and will now take you.
Now bring that focus and gratitude to your legs,
Knees,
Thighs,
Hips,
Joints,
Connective tissue,
Bones,
Back and belly.
To all of your organs that work each day without any effort from you.
Bring focus and gratitude now to your shoulders,
Arms,
Hands and fingers.
Honor your heart and your throat,
That beautiful voice.
Honor your senses,
Your brain,
Eyes,
Ears,
Nose and mouth.
They all help you interact with the world and help you survive.
Take a deep breath into your nose and slowly exhale.
Take another deep inhale in through your nose and slowly sigh it out.
Your gaze is forward,
Hands by your side or bent arms,
Whatever feels organic and comfortable.
Continue to breathe normal.
Taking a moment to notice how you show up for this walking meditation practice.
Notice how you're feeling physically and emotionally.
Notice that without any judgment or expectation.
Let's begin our walk.
We will begin at a very slow pace.
And as you begin to walk,
Really feel that connection again between your feet and the earth as the crown of your head reaches towards the sky.
Continuing to breathe normal.
We will keep this pace for another five minutes.
Your gaze is steady and soft,
Breathing normal.
And with each step,
Feel the connection between your feet and the earth as one foot is planted in front of the other.
Your gaze remains steady and soft.
The breath normal.
With each step,
You're walking with ease and connecting to the earth underneath you.
Now for the next five minutes,
Pick up your speed to where it's comfortable.
Bring your awareness to the sounds closest to you.
And if your mind wanders,
Bring that attention back to those sounds that are closest to you.
Allowing those sounds to be part of this mindful walking meditation.
Continue to breathe normal.
Your gaze remains soft and steady.
Your shoulders are relaxed.
You're continuing to focus on the sounds that are closest to you.
I invite you now for the next five minutes to bring your attention to the sounds furthest away from you.
Beginning to feel the warmth or the coolness of the breeze next to your skin as you continue to breathe normal.
Allow those sounds that are furthest from you to be a part of this mindful walking meditation.
Allow those sounds to help you focus.
And your breathing to remain steady.
Your gait to remain steady.
And your breathing to remain steady.
Your gait to remain steady and calm.
As you continue to move forward with a steady gaze,
Notice your thoughts.
Notice your thoughts without judgment or expectation.
Just notice.
Take a deep breath in and exhale fully.
Letting go of those thoughts,
Feelings,
Emotions that are not serving you.
Do this three more times as you continue to move forward.
As our walk together slowly becomes to an end,
Begin to slow down your pace to where we first began.
Begin to slowly come to a complete stop.
Once again,
Stand tall.
Take a deep breath in.
And as you raise your hands and your arms above your head,
Exhale,
Lowering your arms to your sides,
Sighing it out and letting go.
Do that one more time.
Take a deep breath in through your nose.
Raise your arms up overhead.
And as you lower your arms,
Exhale fully and sigh it out.
Bring your hands to heart center in Anjali Mudra in prayer pose.
And repeat this affirmation.
I am happy.
I am safe.
I am free from suffering.
I will live my life with ease.
I am happy.
I am safe.
I am free from suffering.
I will live my life with ease.
