Mindful walking,
Please get ready for some mindful walking to do today.
Find yourself a safe space,
Whether it is at home or outdoors,
Where you can move around comfortably.
If you are at home,
Ensure the floor is non-slippery and free from obstacles,
Objects,
Furnitures,
So you can move around safely.
And if you are venturing outside,
Dress comfortably according to the weather and wear comfortable shoes and choose a place that doesn't have too much traffic,
So you have the opportunity to listen to this guided meditation today.
To stand upright in a relaxed but alert position,
Start by loosening up your shoulders,
Arms,
Back,
Hips,
Thighs,
Legs and feet.
Feel the weight of your body on your feet,
Paying attention to every toes,
Arch,
Heel and even your ankle.
Take a couple of deep breaths in and a long exhale out.
Let's do one more deep breath in and a long exhale out.
If you look in front of you,
What do you see?
Notice the colors,
Objects,
Images and even sounds that are in front or around you.
Feel the breeze or the touch of air in your skin and become aware of your own breath.
Taking that fresh air into the nostrils and a nice warm exhale air out through the nostrils.
Notice the environment you are in,
Whether it's indoor or outdoor,
Stick a moment and feel that temperature,
Whether it's comfortable temperature today,
Just notice.
Feeling the whole body weight on these feet,
Standing and notice the sensation right now in your body as you standing upright,
Loosing up every muscles in your body and feeling the weight on your feet.
Now let's start,
You start walking slowly.
Take the right leg forward,
Dropping the toes first and placing the heel down,
Followed by the left leg,
Do the same thing.
Start moving slowly,
Paying attention to the toes and heels as they are touching the floor and as you slowly moving forward,
As you moving,
Relaxing the arms,
Shoulders,
Paying attention to the sensation in the body.
Now sync your steps with your breath.
Inhale as you lift the right leg,
Up,
Exhale as you drop it down,
Toe,
Heel touches the floor and vice versa with the left leg,
Inhale as you lift the left leg and exhale as you drop it down,
Releasing that breath.
Keep repeating and walking this way,
Using this mindful walking,
Observing the sensation with each step in this present moment,
Noticing the contact your foot makes with the ground.
How does it feel when you paying attention to the toes,
Arch,
Heel as you moving along?
Just exploring,
Feeling that sense of connecting,
Sense of touching the ground.
Now expand your awareness of this mindful walking to include your entire body.
How does your entire body feel as you walking through this gentle mindful walking?
Feel the air that's touching your skin,
Perhaps your fingers,
If your arms are covered,
Your face,
Notice if there's any smell around,
Depends where you are,
Notice if there's any sounds going into the audio,
Into the ears and you can hear the sounds or the images that are in front of you and their colors.
Now switch your focus from your feet to your entire body.
How does it feel in your whole body,
The sensation,
Pleasant,
Unpleasant or could be even neutral?
Just being curious,
Noticing,
Exploring with beginner mind.
Now expand your awareness also to the whole environment around you.
See if it's as a wonderful experience looking at things with beginner mind,
As if you were never been in this place before.
Without judgment,
Just exploring,
Exploring the sensation,
Not only in the body,
But the environment also.
Now observe if you are feeling more energized,
More relaxed,
More focused on your breathing as you're practicing this mindful walking and embrace whatever you're feeling with curiosity and without any judgment as being in this present moment and perhaps feeling it is your first time being here or first time noticing too many activities,
Colors,
Images,
Feelings and all that beautiful awareness to see,
To hear,
Feel,
Touch all our senses.
Remember what you experience in your body can actually impact your emotional state as we've noticed if the body's relaxed,
Exploring,
Feeling acceptance,
Joy,
Comfort,
Then the emotion state also changes.
A mindful walking can reduce loss of stress and anxiety and bring that freshness to the mind with full concentrations to our sensories.
There are numerous ways to care for yourself.
If walking mindfully is one of them that you are finding peace,
Joy,
Acceptance,
Love and care to yourself.
If mindful walking is bringing that change in the physical body and change in emotional sensation feeling.
See if you can do it more often in your day and bring all this beautiful awareness of comfort,
Warm,
Cozy,
Joy,
Peace to your body,
To your heart,
To your mind.
Thank you so much for joining me today to practice mindful walking.
