Welcome to this short guided walking meditation.
When was the last time you took a walk alone?
Have you ever noticed that often during your walks your mind is wandering or occupied?
A walking meditation is a way to bring conscious awareness to various elements internally and externally by observing and tuning into our body and what is going on around us.
We can shift our attention away from the swirling thoughts in our mind.
This walking meditation can ideally be done in a quiet space along a path either indoor or outdoors.
You simply need about 15 feet of space to pace back and forth.
You may walk at whatever speed that is comfortable for you and you may start and stop whenever you feel like it.
Throughout this walking meditation simply follow each cue for about 30 to 60 seconds starting with bringing awareness to your body.
Begin by standing with your feet hip distance apart.
Firmly rooting your feet to the ground imagine the earth's magnetic energy flowing up through your spine and out through the crown of your head.
Relax your arms and now gently soften your gaze as you bring awareness to how your physical body feels.
Is seeing anywhere you may be feeling pockets of tension.
We'll now cycle through three rounds of tensing and relaxing the body through breath work.
By doing so you are preparing your body to be in a more relaxed state during your walk.
Begin by taking a deep breath in through the nose and then tensing the whole body starting from the feet all the way up to your head.
Hold three two one and release exhaling through the mouth and a long exhalation and relaxing.
Now repeat this two more times inhaling through the nose tensing from the toes all the way to the crown of your head.
Holding for three two one and exhaling through the mouth as you relax.
And this last cycle again breathing in deeply through the nose tensing from the bottoms of your feet to the top of your head.
Three two one exhale releasing the breath from the mouth and relaxing.
Now take a few seconds to really drop into your body from your head to your toes.
And a few cycles of breath here simply noticing how your body feels.
Now open your eyes and with body awareness begin slowly walking forward.
Notice the sensations in your body with each step.
Focus on the connection between your feet and the ground.
Notice the sensations you feel when the body is still and when it is moving.
Be aware of all the different sensations starting with your feet.
Lift your weight forward and then shift from the heel towards the toes.
Becoming aware of not just the contact of the soles of your feet to the ground but the contact between your toes,
The feeling of the inside of your shoes,
The fabric of your socks.
And let your feet be as relaxed as you can.
Seeing the lift of the heel,
The lift of the foot,
The movement of your feet as you shift your weight from one foot to the other.
And pause for three breaths.
Again bringing attention to the movement of your foot through space.
The placement of the foot,
The shift in weight.
Notice the pressure under the soles of your feet and the sensations in your legs and your lower body.
Become aware of your ankles,
Your knees and your hips.
Realizing the qualities of the sensations in those joints.
Any pockets of tension,
Any pain.
Simply becoming aware without judgment.
And each time your foot makes contact with the ground or as your foot travels through the air,
Become a witness of your movements.
Allow your joints to relax.
Relaxing your ankle joints,
Relaxing your knee joints and relaxing your hips as you continue stepping forward.
Not are you holding on to any tension in any areas in your body.
With each contact,
How can you bring more grace to your steps?
Again simply observing,
Not judging.
Pause for three breaths and observe the way you carry yourself.
Become aware of your posture.
Using feelings of being self-conscious to pass,
Simply witnessing yourself.
Continue taking one step in front of the other.
And bringing grace with each step should you notice any pain,
Stiffness or heaviness.
No need to change it.
Simply paying attention.
Where can you place less effort as you walk?
Where can you bring more ease in your strides as you continue to walk?
Notice how Mother Earth is there beneath you,
Always there to support you.
Propelling you with each step,
With its force.
At each point,
You contact Earth.
Where do you sense your energy?
Is there ever a point in which you are not held by the Earth or sustained by its energy?
Notice what arises in your awareness with this small movement.
Continue walking and noticing.
Notice the connection between movement and awareness.
Continue feeling your connection to the Earth's life force energy flowing through you and grounding you.
Enabling you to feel more present at this moment through this guided walking meditation.
Now bring your attention to your breath.
How are you breathing?
Notice the quality of the flow of breath.
Allowing your breath to guide you with each step.
And take a moment now to reflect.
How connected do you feel with your movements of your steps and to your breath?
Checking in to the sensations under the soles of your feet and scanning your body once more.
