Welcome to this 10 minute guided walking meditation.
Find a quiet space where you can walk undisturbed,
Either indoors or out.
Stand still for a moment,
Feeling the ground beneath your feet.
Take a few deep breaths,
Allowing yourself to settle into the present moment.
Begin by bringing awareness to your body.
Notice the sensations in your feet as they make contact with the ground.
Feel the weight of your body,
The texture of the surface,
And the connection between your feet and the earth.
As you start to walk,
Take slow,
Deliberate steps.
Pay close attention to the movement of your legs and feet.
Pay close attention to the movement of your legs and feet.
Feel the lifting of one foot,
The shifting of your weight,
And the placing of the foot back down.
Notice each part of the step with full awareness.
With each step,
Maintain a gentle focus on the sensations in your body.
If your mind starts to wander,
Gently bring your attention back to the act of walking.
There is no need to hurry or rush.
Simply walk with mindful presence.
As you walk,
Observe your surroundings with a soft gaze.
Notice the sights around you without labeling or judging them.
Allow the colors,
Shapes,
And textures to enter your awareness,
And then let them go as you continue to walk.
Tune into the sounds around you,
Whether it's the rustling of leaves,
The chirping of birds,
Or the hum of distant traffic.
Simply notice these sounds without getting caught up in them.
Let the sounds come and go,
Maintaining your focus on your steps.
Feel the air against your skin.
Feel the air around you.
On your steps,
Feel the air against your skin,
The temperature,
And any sensations of the breeze or stillness.
Be fully present with the experience of walking,
Immersing yourself in the sensory details of each moment.
If thoughts arise,
Acknowledge them without judgment and gently return your focus to the act of walking.
Remember,
There's no need to push thoughts away.
Simply allow them to come and go,
Like clouds passing in the sky.
Continue to walk with mindful awareness,
Step by step.
Feel the rhythm of your body,
The flow of movement,
And the connection to the earth beneath you.
Let each step be a reminder to yourself and to the world around you.
To stay present,
Grounded,
And connected.
For the next few minutes,
Continue walking in this mindful manner.
Let go of any expectations or goals and simply enjoy the process of walking with awareness.
If you find your mind has wandered,
Gently return your attention to walking,
Fully embracing the sensory experience of the present moment.
Slowly raise and lower your feet,
Feeling the body move in the support of the ground with each step.
As we begin to bring this walking meditation to a close,
Gradually slow down your pace.
Come to a gentle stop,
Standing still once again.
Take a few breaths,
And then slowly return to the present moment.
Take a few breaths,
Feeling the ground beneath your feet and the sensations in your body.
Take a moment to reflect on your experience.
Notice how you feel and appreciate the time you've taken to practice mindful walking.
When you're ready,
Gently bring your attention back to your surroundings.
Carry the sense of mindfulness and presence with you as you move through the rest of your day.
Be well.
