Walking Meditation: Being Fully Present

Enjoy this meditation while walking, preferable outdoors. Take a route where you don't have to watch your step carefully, cross roads, etc.

Transcript

Welcome to this walking meditation.

Begin by standing still.

Take a deep breath.

Feel the air filling your lungs.

Bring your awareness to your body.

Feel your feet firmly planted on the ground.

Take a moment to look around you.

Now begin walking.

Walk at a comfortable,

Easy pace.

Not trying to go fast.

Not trying to go slow.

Just be very natural about it.

Become aware of the rhythm of your feet.

Bring your awareness to your feet.

And notice how they feel as you step.

Feel the sensations in your feet,

In your legs,

Your hips,

Your torso.

Feel your arms and shoulders.

Let your arms move naturally as you walk.

Bring your awareness to your neck and your head.

Feel your whole body as you're walking.

Bring your attention to your breathing,

Feeling the air moving in and out of your nose.

Feel your chest expand as you breathe.

And now notice the temperature of the air on your skin.

Notice everything that you feel touching your skin,

The texture of your clothing.

Perhaps you feel the sun on your skin.

Or moisture.

Or a breeze.

And now bring your awareness to what you're seeing and hearing.

And notice how your body is moving.

And notice how your body is moving.

And now bring your awareness to what you're seeing and hearing.

What do you see as you're walking?

What do you hear?

So many experiences going on at once.

The sensations in your body as you walk,

The things that you see and hear and smell.

Simply noticing everything that's being experienced,

Letting go of any thoughts about it.

Simply experiencing everything that's happening and letting go of the mind's commentaries.

Letting go of labels,

Judgments.

Don't try to push out thoughts.

Thoughts are part of the meditation.

Don't try to push them out,

But let them go the way they come.

Letting go of the meaning of thoughts.

Simply experiencing everything that's happening.

When you notice that the mind has wandered from your immediate experience,

Just easily bring it back.

Bring it back to the body,

To what you're experiencing through your senses.

Bring it back to what's happening right now.

Noticing the feelings in your body,

The breath,

What you're seeing,

Hearing,

The smells.

Noticing all of that,

Not resisting anything,

And not holding on to any experiences.

Easy,

Open awareness of whatever is being experienced right now.

You can see what naturally draws your attention,

Or from time to time you can scan and see what experiences are present.

Easily bring your attention back to the meditation when the mind has wandered.

How does your body feel?

What are you feeling through this sense of touch?

What are you seeing and hearing?

Simply noticing all these things and letting go of any thoughts about them.

Being fully present to whatever is happening right now.

There's no right or wrong experience in this meditation.

No way it should be.

Easily aware of whatever is happening inside you,

Outside you.

Not resisting thoughts or emotions,

But easily favoring what you're experiencing through the senses,

What you're feeling in your body.

Noticing the feelings in your body as you walk.

Noticing what you're seeing,

Hearing,

Smelling.

Easy,

Open awareness of everything that's being experienced.

The mind makes its commentaries.

Noticing all the experiences that are going on in your body,

Around you.

You might notice the details of the texture of your clothing on your skin.

You might notice the subtle vibrations in a sound.

Perhaps you'll notice all the colors and the movement and the texture of something you see.

Not pushing out any experiences,

Not holding on to others.

Being fully present to whatever is happening.

And if it feels sometimes like you're not fully present,

Doesn't matter.

Be very easy about this meditation.

Whatever happens is just perfect.

Easily aware of everything that's being experienced.

The feelings in your body as you walk,

What you see,

Hear,

Smell,

Your breath.

Now you can continue like this for as long as you walk.

Enjoy the rest of the meditation.

Reviews

Really help me to enjoy my walking experience in the woods.

Very good for keeping me present, will use on my walks going forward. Thank you!

I decided to try a walking meditation on the beach. This was perfect! Thank you!🙏

Beautiful meditation. I was hiking while listening. It was PERFECT!
🙏🏾🫶🏾💕🫶🏾🙏🏾 Thank you!

Totally RESONATE with this meditation...
30-40 minutes, for me, would be IDEAL.💜🌊🌈🙏

Amazing walking meditation!! Soothing voice and many opportunities to come back to the senses.

I love this teacher and her style and voice - I always seek her out and have enjoyed her various work for many years.

Really beautiful. Helped me appreciate my surroundings and the present moment. Thank you 🙏

This was so good. I'm saving it to play again. Thank You ❤️

i really appreciated the reminders that whatever happens during this meditation is good and to be easy about the whole thing

A lovely morning walk. Balancing and calming ~ a great way to start the day. 🌞

I love your soft motherly voice and the slow cadence. Very peaceful. I walked my doggie to this meditation 🥰 🐾 thank you! 🙏

Very peaceful walking meditations with gentle reminders to pull back to the present throughout. Thank you! 😌🤙🏽

Never thought you could mediate and walk. Wonderful!!

My first walking meditation! I liked that it was just your voice. It helped to feel more grounded and present.

Wonderful meditation that reminds me to be at ease and aware of my surroundings and my thoughts without judgement. I loved it!💗

Amazing just walked to my pilates class in a rainy day listening to it.🌷

really helped me feel present and reconnect with myself and my surroundings. i’m sure i will be coming back to this meditation again and again. thank you!

Highly recommend this. Brought me out of my head and back to Earth.

Amazing meditation! What a different way to experience walking