Welcome to this walking meditation.
Find a path,
Sidewalk,
Trail,
Or open space where you can move freely.
And where you can listen to this recording safely.
Before you begin walking.
Just pause for a moment where you are.
Notice the air around you.
Isn't it cool?
Warm.
Their breeze.
You Or is the day still and calm?
Take a slow breath in.
And let it out.
For the next 10 minutes.
You don't need to get anywhere.
You're not walking to arrive.
It's not about the destination.
The Rockington Notice.
Be intentional.
And to enjoy the process.
In the journey.
When you're ready.
Begin walking at an easy,
Unhurried pace.
Let your eyes soften.
You don't need to look for anything in particular.
That your surroundings come to you.
Notice the ground beneath your feet.
Grass,
Pavement.
Gravel,
Dirt.
Notice how it feels through your shoes with each step.
Now bring your attention to your breath.
Notice the air as you breathe in.
Maybe it's cool.
Maybe there's a smell.
From your surroundings.
That you notice.
Let your breath settle into its own rhythm.
As you are.
No need to control it.
No need to adjust it.
No need to fix it.
Letting it be exactly as it is.
If you notice yourself walking fast.
Like you're trying to get through this instead of experience it.
Gently slow down.
There's no finish line here.
Slower does not mean behind schedule.
Just means a different paste.
And noticing if this slower pace feels uncomfortable to you.
Be as far too often.
We rush through our day.
Time to complete one task to move to the next with no break,
No pause,
No presence.
Allowing yourself to be here now.
Slowing down.
Being intentional.
And let your ears open.
What do you hear?
Traffic.
Birds.
Wind.
Your own footsteps.
There's no need to name every sound.
Just let them arrive and pass,
One after another.
And notice the light around you.
Where is it falling?
Is it bright or soft?
Direct or filtered through leaves or clouds.
Simply noticing this.
It doesn't need to become anything else.
Now bringing in a little bit of gratitude to this practice one breath at a time.
Notice one thing outside of you.
That you're glad exists right now,
In this moment.
Maybe it's a tree,
A flower.
The sky,
The sun.
Taking a moment to be grateful.
Now noticing one thing about your body that's making this walk possible.
Your legs,
Your lungs,
Your balance.
All working quietly in the background.
Continuing to keep you moving.
And notice this.
You gave yourself permission to step outside and slow down today.
To take a break,
To take some time for you.
And grateful for this time.
I'm grateful for that choice.
Continue walking at this same easy pace.
Noticing if maybe you've naturally sped up Slowing back down.
There's no rushing here.
Your surroundings will change.
By keeping your pace steady and unrushed.
Your mind has begun to wander.
Bringing it back to this present moment.
Feeling the earth beneath you on each step.
Feeling the air that surrounds you.
And as we near the end of this walking meditation,
Taking another full,
Deep,
Intentional breath in.
.
.
And letting that go slowly and gently.
Taking another deep breath in.
And letting it come.
And whenever you're ready,
You can begin to slow down,
Come to a stop wherever you are Notice your surroundings one more time before you get back to your day.
Really letting yourself see where you are.
And you don't have to leave this pace at the end of the path.
You can bring this slowness.
This unhurried energy with you through the rest of your day.
Thank you for walking with me today.
And for taking this time for yourself.
