Welcome to this walking meditation.
This is your time to reconnect to your body,
Your breath and the present moment.
Wherever you are right now,
Just begin by simply standing still.
Feel your feet on the ground.
Notice how the earth supports you,
Solid,
Stable and unshifting.
Take a deep breath in through your nose and let it go through your mouth.
One more time,
Breathe in and exhale any tension you're holding.
Let your shoulders soften,
Your jaw unclench and your awareness gently expand.
When you're ready,
Begin walking,
Slowly,
Intentionally,
With full awareness.
As you begin to walk,
Bring your full attention to the soles of your feet.
Feel the heels strike the ground,
Then the ball of the foot and the toes lift and roll forward.
Notice the rhythm,
Heel,
Ball,
Toes,
Step by step.
You don't need to change anything,
Just observe.
As you walk,
Say silently to yourself,
I am here,
I am grounded and I am safe.
With every step,
Imagine you're releasing any tension or worry into the earth below.
You are supported and you are steady.
Each step is a gentle act of returning home to your body and to this moment.
Just continue walking for a few more minutes.
Now,
Gently shift your awareness to your breath.
Are you breathing through your nose or your mouth?
Is your breath shallow or deep?
Is it fast or slow?
There's no right or wrong,
Just notice.
Let your breath move naturally.
If it feels comfortable to do so,
Inhale for a count of 4,
Hold for a count of 2 and exhale for a count of 6.
Repeat this.
Inhale for a count of 4,
Hold for a count of 2 and exhale for a count of 6.
As you breathe and walk,
You might like to say silently,
Inhale,
I arrive,
Exhale,
I let go.
Feel your breath anchoring you to this very present moment.
Let any thoughts or distractions drift away like clouds in the sky.
Continue walking for a few more minutes.
Now,
Open your awareness to your surroundings.
What do you see around you?
Notice any colours,
Shapes,
Shadows and light.
You're not analysing,
Just witnessing.
What can you hear around you?
Bird song?
Wind?
Footsteps?
Distant sounds?
Let every sound deepen your presence rather than pull you away.
What do you feel on your skin?
The temperature?
The breeze?
The sun?
Or shade?
What can you smell?
Fresh air?
Flowers?
Rain?
Grass?
Maybe even just the scent of the season.
Let this be a walk of curiosity and appreciation.
Everything around you is an invitation to be here right now.
Continue walking for a few more minutes.
As we move into the final few minutes,
Come back to your heart.
How are you feeling in this moment right now?
Are you more still?
More open?
More connected?
Silently ask yourself,
What do I need today?
What am I ready to release?
What am I ready to receive?
Breathe in that clarity.
Breathe out anything you no longer need.
You might like to repeat,
I am open.
I am aligned.
I am moving forward with ease.
Continue walking for a few more minutes.
Begin to slow your steps wherever you are right now.
And come to a gentle stop whenever you're ready.
Take a deep breath in and exhale slowly.
Place one hand on your heart if it feels right and thank yourself for showing up,
For walking with intention and for listening within.
Carry this stillness with you into the rest of your day.
You can return to this walking meditation any time you need to reconnect with the present moment.
You are calm.
You are present.
And you are whole.
