Often,
When we walk,
We are lost in thoughts,
Somewhere in the past or future,
Not actually present or in the moment.
Meditating while walking outside or wherever we are,
Helps us tune into what's happening right now,
Right here.
As we move through this walking meditation,
Please be conscious of walking safely on your route.
Start by bringing your attention to your breathing.
Notice your breath as it comes in and out of your body.
The rhythm of your breathing will change according to the pace of your movement,
So simply be aware of how your breath feels as you walk.
Now,
See if you can measure your inhalation and exhalation by how many steps you take.
If your inhalation is the length of three or four steps,
Can you make your exhalation three or four steps long?
Continue to walk in this rhythm.
Begin to notice what you see around you,
What's in front of you,
What's in your peripheral vision.
You don't need to create a dialogue around any of it,
Just notice.
Now notice what sounds are around you.
Are there noises that are nearby?
Are there sounds off in the distance?
Again,
You don't need to create a story around the sounds,
Just observe.
Your mind may wander,
And that's okay.
Simply bring your focus back to any sounds that you can hear.
Now shift your awareness from outside to inside your body.
Notice any feelings in your body.
Start by noticing the sensation of your feet walking on the ground.
How does the surface below you feel?
There's no need to speed up or slow down.
No need to judge or change your pace.
Simply notice.
How does each step feel?
Moving up from your feet,
How do your legs feel as you walk?
There's no right or wrong answer.
You don't need to alter anything,
Just notice.
If your mind wanders,
That's totally normal.
Simply bring your attention back to your legs.
How do your arms feel as you move?
No need to change anything.
Simply focus your attention on your arms for a moment.
Now notice how the air feels on your face.
Is it warm or cool?
Finally,
Let's move to your breathing for a few moments.
Take three more conscious breaths.
Feeling the air move in through your nose,
Fill your lungs,
And then travel out of your mouth or nose.
In and out.
Feel the air moving through your body.
Now that you're present and focused on this moment,
You can either replay this meditation or continue to walk mindfully on your own.
When you notice your mind wandering,
Simply return your focus to your surroundings,
The feelings in your body,
Or your breathing.
That will bring you back to here and now.
