Guided Walking Practice

A guided practice for walking with ease and pleasure. Starting your day with a walk is a great way to strengthen mindfulness, care for your body and start an energetic tone for the day.

Transcript

Good morning,

This is Oren.

Starting your day with a walk is a great way to strengthen mindfulness,

Care for your body,

And set a relaxed tone for the day.

Let's get started.

Go ahead and begin walking at a pace that feels comfortable,

Natural,

And easy.

You can begin being mindful by just getting an overall feel for your body as it's walking.

Notice the way your legs and arms move,

Any twisting in your torso.

Simply be aware of whatever sensations are the easiest to feel.

Exploring that for a bit on your own.

Walking is one of my favorite ways to practice mindfulness.

I find it so simple and enjoyable.

The key is learning to relax your thinking and rest your attention in the body.

So as you walk,

Remember there's nothing you need to accomplish or figure out right now.

See if you can start to put down the past and the future,

And allow yourself to enjoy being right here,

Right now.

Even if you're on your way somewhere,

The only thing to do right now is walk.

Connecting with your surroundings can be a great way to relax your mind and settle into the moment more.

So as you walk,

Begin to notice the sights around you.

Instead of telling yourself what you're seeing,

Try to notice the colors,

The shapes,

Viewing the scene as an artist might.

What stands out?

How do the lines form?

What's the quality of the light?

Are you aware that you're seeing?

You might also notice any sounds around you.

Let your hearing come alive,

And notice the sounds that the world is making right now.

Are you aware that you're hearing?

Now that you're a little more aware of your surroundings,

Bring your attention into your body and explore the easy flow of sensations that accompany this physical experience of walking.

For example,

You might notice the contact of your feet on the ground.

Feel how the soles of your feet make contact with the earth beneath you.

Notice the rhythm of stepping,

Allowing your attention to sync up with that rhythm.

Begin to feel your legs and your lower body moving.

Can you notice how your hips and legs move?

Notice your upper body,

The rhythm of your arms swinging.

You might even feel the wind against your forearms as they move through the air.

Take a little more time to explore any sensations that you feel while you're walking.

Now see if you can feel your whole body moving.

You might notice the way your arms and legs move in a kind of syncopated rhythm,

One side swinging forward while the other side swings back.

Can you rest your attention lightly with the sensations of your body walking?

Just notice whatever feels easeful and natural.

See if you can simply allow the changing sensations of walking to come and go in your awareness.

The way your arms and legs balance each other as they swing.

The twisting and shifting of your shoulders and pelvis.

Or you might simply feel the sense of the whole body's mass swaying and shifting from side to side as you walk.

Just letting your attention rest into the sensations of moving and walking,

Allowing the mind to rest in the body.

As you walk,

Feel free to experiment with moving your attention between the sensations of walking,

The experience of seeing,

And the experience of hearing.

You might even be aware of these at the same time,

Having a more general,

Broad awareness of this flow of changing experience.

Sensations,

Sounds,

Sights,

Even thoughts coming and going in the background.

Try this out on your own for a bit.

Then change the way the happens.

Staying aware of the body moving through space.

Feeling any sensations,

Aware of seeing,

Mindful of hearing as sounds come and go.

You can let your awareness move freely and naturally between the body and your environment.

Feeling and hearing,

Resting your mind wherever it feels easy to stay present.

Starting your day like this with a mindful walk,

Tuning in to the relaxed and natural quality of the body moving can set the tone for your entire day and remind you to be mindful during other activities.

You can practice walking mindfully like this at any pace,

Any time of day.

Thanks so much for your practice.

Feel free to continue your mindfulness practice for as long as you like as you walk.

Have a great day.

Reviews

Thanks so much. I can't seem to get out of the house most days so I walked inside from the garden to the front door, over and over. That counts as walking, right? 🙏💞

When you search for “walking meditation” on Insight Timer, it’s usually the kind where you’re expected to walk extremely slowly. But this one can be listened to while taking a completely normal walk – and that’s just so smart, unique, and rare! It’s actually quite uncommon on Insight Timer, so more of this, please! I absolutely loved it and gave it the highest rating.

One of my top walking meditations. I so appreciated the moments of self reflection, thank you!

My favorite walking meditation. It’s a “morning” walking meditation but great for any time of day. Lovely prompts for expansive ways to be present.

Great voice! Very nice walking meditation too! Important things to think of as I’m walking. I too love walking!! Thank you!!🙏
May you Be Blessed!❤️

Great meditation! Thanks! Ken

So good to hear you here!!! You lull me to sleep many nights with my Oura app! So happy to see you on IT!

I thoroughly enjoy walking and I thoroughly enjoyed this practice. Your voice is soothing and the pace was wonderful. Thank you ☮️

Great

Legend !

Nice… thank you 🙏🏼❤️

Very peaceful, thank you.

Awesome!!!! Thank you ❤️

Mindfulness seems easier and more natural with this practice!
Thank you, Oren!
🙏🏼😊

Thanks, Oren. Lovely walk.

Lulu

Thank you, really enjoyed my morning walk listening to you :)

I can’t wait to try this on my walk tomorrow morning!

Very nice! Thank you! ☮️💟🕉

I appreciated the suggestions for ways of seeing.

Lovely. Thank you! It was perfect for a contemplative walk.