Walking With The Universe Meditation

During this walking meditation I will guide you as you walk hand in hand with the Universe and the Divine.

Wherever you are walking today, whether in nature, in a park, in the woods, by the sea or in a town or city, this meditation will ground you in knowing that you are one with the Universe.

The Universe is part of you and you are part of the Universe.

You are here for a reason and this track will bring that home to you in a profound way.

I would love to know how you found this powerful walking meditation.

Transcript

Before we begin our walking meditation,

I would like you to stand somewhere outside where you can close your eyes briefly.

Stand still and settle into your body.

Feel your feet grounded and rooted to the earth.

Stand tall with your feet hip-width apart.

Feel the ground beneath your feet rooting you fully to the present moment.

Bring your full awareness to your body.

Take a few deep breaths,

Inhaling slowly and exhaling completely.

Notice the rise and fall of your chest.

Notice your belly rising and falling with each breath.

Take a moment to scan your body,

Noticing any areas of tension or discomfort.

Acknowledge them without judgement and see if you can soften or release them with each exhale.

Breathe in and breathe out with a sigh.

And again.

Breathe in and breathe out with an audible sigh.

Take another long and deep breath.

As you exhale with your mouth closed now,

I'd like you to open your eyes as in a moment you will start to walk where you are safe.

Take a slow,

Mindful step forward.

Feel the weight shift from your back foot to your front foot.

Notice the sensations in your foot as it touches the ground,

The pressure,

The temperature,

The texture.

Feel centred in your body as you walk at a slower pace than usual to begin with.

As you continue walking,

Focus on the feeling of lifting your foot,

The movement of your leg and the placement of your foot back down.

Be mindful of your surroundings and keep safe while I guide you on this walking meditation.

Continue to focus on the feeling of your feet making contact with the ground.

Feel the weight shift as you take each step.

Notice the sensations in your legs,

The muscles tensing and relaxing with each movement.

Pay attention to the muscles,

The tendons and the joints involved in the movement.

If you find it difficult to focus on your feet,

Count your steps silently.

It is natural for your mind to wander as you walk.

When you find yourself lost in thought,

Gently bring your attention back to the sensations of walking and to my voice.

As you walk,

Open your senses to the environment around you.

Notice the sights,

The sounds and the smells around you without judgement.

Let them come and go without focusing your full attention to any of them.

Notice the feeling of the air on your skin and the movement of your body.

And as you walk,

Be aware that you are one with the universe.

You are part of the universe.

When the wind blows,

You are one with the wind.

You are starlight.

You are in every flower,

In every blade of grass,

In every cloud in the sky.

Feel it in your body as you walk,

In nature,

In a park,

In the woods,

By the sea,

In a town or city.

The universe is part of you and you are part of the universe.

Walk around you.

Feel yourself as part of the universe.

You are here for a reason.

You have a purpose.

Just be with that now as you walk.

If you are able to,

Pause for a moment.

Take a few deep breaths and feel your body standing still.

You can even close your eyes briefly here to centre yourself.

Feel the sensations of the energy within your body.

Now,

Opening your eyes,

Begin walking again,

Focusing on the present moment with each step.

Listen to the birds singing,

Or the traffic,

Or children playing nearby.

We are all connected on this beautiful planet,

Within this solar system,

Within the whole universe.

We are of the universe and the universe is of us.

Breathe that in.

Be one with your inner being.

Your inner being knows who you are.

This is your true self,

Without a need for ego,

Without a need for self-doubt,

Without a need for unworthiness.

Your inner being shines bright.

Be one with your inner being.

If you are able to pause again where you are walking,

Just stop and look up at the sky.

Even if it is raining,

Or if it is cloudy,

Or a warm sunny day,

Look up at the sky.

Feel the oneness with the universe.

Feel the love coursing through you from the universe and send that love out to the universe,

To everyone and everything in the universe.

As you start to walk again,

Feel the clothes you are wearing.

Touch your sleeve.

Touch your skin.

You are a blessed child of the universe.

Breathe that in.

If your mind wanders,

Use an anchor word like peace to gently bring your attention back to the moment.

If thoughts or emotions arise,

Observe them with a sense of gentle inquisitiveness and without judgement.

Then gently guide your attention back to the physical sensations of walking.

Now,

Repeat after me either out loud or silently.

Thank you.

Thank you.

Thank you.

I am so blessed to be a part of the universe.

I am so blessed that the universe is a part of me.

I am from starlight.

I am the wind blowing through the grass and the trees.

I am the traffic in the distance.

Breathe in and breathe out.

We are all energy.

Everything is energy.

And all there is,

Is love.

Unconditional love.

Let that unconditional love flow into your heart.

If you can,

Place your hands on your heart centre as you walk.

Or imagine you can.

Be aware and feel the beating of your heart.

It beats every day whether you notice it or not.

It is there for you.

Feel the love in your heart for yourself.

Forgive yourself.

Let it all go.

Breathe in love.

Breathe out love.

Send out love to everyone that you know.

And everyone you don't know.

Forgive others and set yourself free.

Love every cell of your body.

Every tissue.

Every organ.

Every muscle.

Every cell.

Your skin.

Your legs.

Your arms.

Be thankful for your senses.

And if there is a part of you that isn't as well as you would wish,

Thank that part of the body too.

Embrace it.

Accept it.

Bless it.

And send healing light and love to that part of yourself.

Wrap yourself in healing light and love as you walk.

Be gentle with yourself.

Be compassionate with yourself.

You are doing the best you can.

Accept where you are in life and then you can allow in abundance in all its glorious forms.

Let go of anything that no longer serves and supports you.

It is safe to let it go.

Breathe in.

Breathe out.

Let gratitude fill your entire being.

Be peaceful in this moment as you walk and know the wonder and the magnificence that is you.

Remember the universe is part of you and you are part of the universe.

Be in this space without feeling the need to rush back to your day.

Allow yourself to be here in this moment with a renewed sense of peace,

Joy and purpose in life and knowing that you are at one with the divine.

Continue walking for as long as feels comfortable.

When you are ready to finish,

You can slow down your pace and come to a gentle stop.

Stand for a moment feeling the ground beneath your feet and feel the breath moving in and out of your body.

Allow yourself to be fully aware of your surroundings.

Notice how you feel physically and mentally and energetically.

If you are still walking and wish to continue in this meditative state,

Go back to the beginning of this recording.

You can then reaffirm your oneness with the divine.

If your walk is over,

Notice how you feel after this walking meditation.

Can you carry this sense of calm and present moment awareness with you throughout your day?

And you can return to this meditation whenever you want to walk hand in hand with the universe and the divine.

Thank you for joining me and I send you much love.

Reviews

I set an intention to do this guided walking meditation with Liz and I am so happy I did it today. Liz's guidance enabled me to really feel like I was walking with the Universe and the Divine. The connections I felt during my walk were grounding and lifting me at the same time. I loved the pause in the walk which allowed me to feel the stillness. I could stay like that forever. I expressed gratitude for the time I spent in meditation and for the connection I felt with the Universe. Thank you Liz for this Walking Meditation 🙏💞

Thank you Lovely Liz for your beautiful walking hand in hand with the Universe meditation.

When you said to stop walking during the meditation I stopped and at my feet I saw a coin… ✨how special is that!!!

❤️❤️❤️

Brilliant! Never tried a walking meditation before, and really enjoyed it. I find being in nature tends to pull me into presence automatically, but this led me to an entirely new level.

Beautiful but I really need a much faster upbeat for my walks. I still take in all my surroundings but also get a little cardiovascular boost in too.

✨️ Wow ✨️
This was sublime, absolutely magical 🧡
A beautiful slow paced walking meditation to go both within, and to appreciate your surroundings.
So grateful for this experience, thank you, Liz ✨️🙏🏼✨️

First time I have used a meditation walk. Made me slow right down and smell the roses. Will definitely use again but prefer maybe a higher tempo. Come on Liz 😂 looking forward to your next one with affirmations for me to bounce to ❤️