Hello,
This is Maria Baltasi.
Thank you for joining me for a silent wisdom,
Peaceful stroll on the beach.
This is a walking meditation that you can do anytime you need a break,
Especially if you have been sitting a long time focused on a project at work or at home.
Sometimes it just feels good to walk slowly,
Mindfully,
Meditatively.
As long as you have the space to walk a few steps up and down,
You can do this meditation.
As you do this walking meditation,
Imagine that you are on a beach,
Breathing in those nourishing negative ions that make you feel so good.
To start,
Stand in a comfortable position with your feet hip width apart.
Your body should be comfortably erect with your head centered between your shoulders,
Your shoulders centered above your waist,
Your waist centered above your knees,
Following down to your ankles and your feet.
Gently close your eyes,
Becoming present to your standing position.
In your mind's eye,
Imagine that you are on a beach near the shore.
Breathe fully and deeply through your nose.
Relax your body.
Let your limbs be loose.
For a moment,
Notice any sensations in your body.
Now sense where you are in space.
Where is your physical body in space?
This is just a noticing.
You do not need to do anything other than notice.
Gradually slightly open your eyes.
Cast a soft downward gaze just in front of you.
For the next several minutes,
You will be slowly stepping forward at a pace that is relaxed and comfortable for you.
Ten steps in one direction,
Pausing to slowly,
Mindfully turn around and then walk the other direction ten steps,
Pausing to slowly,
Mindfully turn around and go the other way.
Now step,
Feeling the roll through your foot.
Your next step,
Feeling the roll through your foot.
Do fast enough to keep your balance,
Yet slow enough to be in your meditation.
Allow your arms to be easy and comfortably at your side.
All your movement,
Let it be with mindful ease.
You will keep walking ten steps forward,
Mindfully turning around to go ten steps the other direction,
Turning around and keep repeating.
Right now,
Bring to mind again the beach you are on,
Taking in the sounds of the waves,
Coming onto the shoreline.
Keep mindfully walking and I will keep track of the time.
As you walk,
Should any thoughts arise,
Just notice them without attachment or story and let them roll away from you as if they were waves receding from the shore.
Do the same with body sensations that you notice.
Let them come and go,
Just like waves receding from the shoreline.
Let them come and go.
Let them come and go.
Let them come and go.
Let them come and go.
Let them come and go.
Let them come and go.
Let them come and go.
Let them come and go.
Let them come and go.
Let them come and go.
Let them come and go.
Next and last,
Turn around.
Pause.
Just stay there.
Notice your body.
Body sensations are different now versus when you started.
Back in this moment,
What are you grateful for?
Finally,
As we close this meditation,
Think of an intention that you would like to set.
What will serve you?
Remember you can do this walking meditation anytime you need a break from sitting and anywhere you can walk a few steps back and forth.
The light in me sees the light in you.
With love and gratitude from me to you,
You have been doing a silent wisdom walking meditation with Maria Baltazi.
Have a blessed day.
