Welcome to this simple walking meditation.
Take a moment before you begin walking.
Simply stand where you are.
Feel both feet planted on the ground.
Notice how the earth supports you.
Take a slow,
Deep breath in.
And a gentle breath out.
Allow your shoulders to soften.
Your jaw to release.
And your mind to settle into this moment.
Now,
Begin to walk slowly.
There's no rush.
Step first with your left foot.
Heel,
Ball,
Toes.
Shift your weight.
Step with the right foot.
Heel,
Ball,
Toes.
Move with steady awareness as if each step is the most important thing in the world.
Now,
Bring attention to your body.
Notice the sensations in your feet.
The pressure.
The movement.
The shifting of balance.
Notice how your legs carry you forward.
The quiet coordination of muscle and bones.
Your arms may swing gently.
Your gaze soft.
Slightly lowered.
Now,
Begin to link your breath with your steps.
Perhaps choose steps for an inhale.
Choose steps for an exhale.
Find a rhythm that feels natural.
Walking.
Breathing.
Simply being.
If your mind begins to wander,
That's okay.
When you notice,
Gently guide your awareness back to the feeling of your feet touching the ground.
Back to this rhythm,
Step by step.
Breath by breath.
Open your awareness to your surroundings.
Notice the air on your skin.
Warm or cool.
Notice the sounds around you.
Near and far.
Without having to label them.
Notice the light.
The colors.
The shapes.
Let the world be just as it is while you continue walking with presence.
If you like,
Silently repeat a word or phrase with each step.
Perhaps,
Arriving.
Arriving.
Or,
Here.
Now.
Now.
Let these words gently anchor you in the present moment.
With each step,
Feel yourself softening,
Letting go of tension.
Each step is a return to ease,
A return to presence.
Let gratitude arise.
Gratitude for your body,
Carrying you forward.
Gratitude for the ground beneath you,
Steady and supportive.
Gratitude for the simple practice of being present.
Now,
As you continue walking,
Begin to slower flow your pace.
Gradually prepare to come to a gentle stop.
Stand still,
Just as you did in the beginning.
Feel your feet firmly on the ground.
Take one last deep breath in and one long gentle breath out.
Carry this calm,
Steady awareness with you as you move into the rest of your day.
