Hi and welcome.
This is a hiking focus meditation.
I call it a hiking meditation to distinguish it from,
For example,
Traditional Zen walking meditation.
This guided meditation is intended to be used while taking a hike in the woods or walking around your town.
Meditation is an act of focus.
Often we sit and focus on our breathing.
This meditation will focus on the act of walking.
So get loose,
Begin walking,
Make a little tentative plan for your walk.
This meditation will last about 15 minutes.
So,
Let's set our motivation.
I am going to do this meditation in order to attain enlightenment so that I can help all beings attain that state as well.
Now bring your focus to the act of walking.
Pay attention to the action of your body.
Feel the subtle sensations of the ground as your feet contact it.
Just walk normally and notice the movement and swing of your arms and your hips as you move through space.
Feel the sensation of breath and air entering and leaving your body as you move.
Visually see your surroundings as you walk.
See the obstacles in your path,
Other people,
Whatever is in your environment.
Notice and take in the information needed to continue your walk.
Do not tell a story about what you see or build up what it means.
Stay focused on the physical act of moving forward.
Breathe in and feel with your skin the subtleties of the environment.
Feel the air as it moves over your body.
Hear the sounds,
The background noise.
Take note and experience these things viscerally.
Do not give your thoughts content or discussion.
Simply take in the environment and the sensation of moving through that environment.
As you move through space,
If your mind wanders,
That's okay.
Simply note that that's happened and bring your mind back to the task at hand.
Bring your focus back to moving your body through space.
This is existence.
Smile and be glad that you are moving.
You are alive.
Let's dedicate our meditation.
I dedicate this meditation to all of those who are suffering,
To all of those who are in pain or feel weak.
I will use the compassion and strength that I've gained to better interact with the world,
To spread love and joy,
And to reduce hate and fear.
Let's close with a couple of prayers.
May all sentient beings have happiness and the causes of happiness.
May all sentient beings be free from suffering and the causes of suffering.
May all sentient beings be inseparable from the happiness that is free from suffering.
May all sentient beings abide in equanimity,
Free from attachment and anger that holds some close but keeps others distant.
Due to the merits of these virtuous actions,
May I attain the state of a Buddha and lead all living beings without exception into that enlightened state.
May the supreme jewel bodhichitta that has not arisen arise and grow.
And may that which has arisen never diminish but increase more and more.
Thank you for sharing your time with me.
