Walking Meditation

Hi friends! This is a short, guided walking meditation practice. Usually when we walk, we are going somewhere, and we do it automatically. Here we are not going anywhere. The goal is to experience your feet making contact with the earth with each step that you take and noticing the sensations in your body.

You can listen to the instructions everywhere you want, inside or outside. However, if you are outside, stay safe and try to find a path without traffic.

Transcript

Hi friend,

It's Manuela from Ankura and today I'll guide you through a walking meditation.

You can do this meditation everywhere you want,

Inside or outside.

However,

If you do it outside,

Be safe,

Walk in a place that allows you to listen to the instructions,

Perhaps a path without traffic.

This meditation will allow you to pause and switch from the usual mode of doing to a mode of non-doing,

Of simply being.

Start in a standing position and gently move your attention away from what you are thinking to the sensations in your face,

In your forehead and around your eyes.

Try to relax and let go of any tension.

You can bring a smile to your face,

Relax your jaw,

Relax your shoulders,

Your upper arms,

Your lower arms,

Your hands and your fingers.

This is an opportunity for you to bring your attention inward,

Into your body,

Into your senses.

So take a moment and notice yourself standing.

Feel your feet on the ground,

Notice how you are standing and bring attention to your breath.

Take a deep breath in and a long and slow breath out.

And notice where you are.

What do you see in front of you?

Colors,

Shapes.

What sounds do you hear?

The temperature.

Is it warm or cold?

Is there a breeze or the air is still?

And now in a conscious way,

Begin walking at whatever pace feels right to you.

Can you notice the physical sensations of lifting your foot?

Your foot moving?

The sensations of your foot making contact with the ground again?

Continue walking for a few minutes,

Focusing on the sensations of your foot.

Lifting,

Moving and contacting the floor again.

If it helps you can say it to yourself.

Lifting,

Moving,

Contact.

Begin to open the focus of your awareness to include the experience of your whole body walking.

How does it feel for the body to move in this way?

Right now while still being aware of your body,

Try to expand your awareness even further to include everything that is in front of you.

Colors,

Shapes,

Sounds.

The smell.

The sensations.

The temperature of the room.

Can you be fully aware and present while walking?

When you are ready to finish,

Come back to a standing,

Still position.

And be aware of how your body feels and how your mind feels also.

Take good care of you.

Reviews

My first walking meditation and I was present. Obrigada Manuela

Wow Manuela, so soothing, it just fuels you qith peace. Thank you