Welcome to this meditation.
This meditation is designed to be used while walking.
You may choose to walk outside or maybe in your house,
Wherever you'd like to.
So to begin,
Before you start walking,
Take a deep breath in and a deep breath out.
If it feels right to you,
You can set an intention for your walk.
Maybe your intention is to get some exercise,
To enjoy nature,
Or just to take a break from a busy day.
So go ahead and start walking and pay attention to what you see around you.
Imagine that as you're walking,
You have never seen anything that you are about to see.
What do you see that's close by?
What do you see that's further off in the distance?
Now move your awareness to the feet as they are moving on the ground.
What does this feel like?
Is it smooth,
Soft,
Or rough?
Next,
Notice the speed at which you are moving.
Is the pace slow,
Medium,
Or fast?
Start to pay attention to the sounds you hear.
Rustling of branches,
Birds chirping,
Maybe you can hear the sound of your own breath.
Take a few moments and see if you can locate three distinct sounds.
As you're walking,
Continue to scan your surroundings and this time locate something yellow.
If you aren't able to find anything that color,
That's okay.
We're going to move on to another color.
See if you can find anything that is blue.
Once you find that,
Pick another color,
Your choice,
And just look for that color in your environment.
As you're walking,
If you notice any thoughts or emotions arise,
That's okay.
That's very normal.
Just keep returning to what's right in front of you on this walk.
Come back to the sensation of your feet on the ground.
Next,
Move on to your sense of hearing.
What are you hearing right now?
What can you see that's right in front of you that maybe you hadn't seen before?
Take a deep breath in and notice if there's any scent in the air.
If there's not,
That's okay.
Just continue walking and noticing.
If you get lost in thought,
Simply come back to the present moment.
Come back to the sensation of your feet on the ground.
Return to the sounds that you can hear in your environment and notice all the things you can see in your visual field.
If you'd like,
You can pick up the pace for a couple of moments just to see how that feels.
Next,
You might explore slowing down for a couple of moments and see what changes.
Come back to the sensation of your feet on the ground once more.
Do your feet feel the same as they did at the beginning?
Has the texture of the ground changed at all?
What kind of sounds are you hearing right now?
Are they different than before or are they the same sounds?
If you are getting lost in thought,
That's okay.
You can just begin again.
When you look around,
Is there anything new that you hadn't seen before?
What is your breathing like right now?
Are you breathing heavily or is your breath fairly slow?
Where are you feeling your breath?
There is no right answer.
As this meditation comes to a close,
You can continue to walk and just remember to keep returning to what's right in front of you.
Thank you for doing this walking meditation with me.
I hope you have a wonderful rest of your day.
