Welcome to this guided mindful walking meditation.
This practice will allow you the opportunity to regain attention to the present moment all while opening your awareness to your mind,
Body,
And environment.
Mindful walking is not about the pace,
Direction,
Or distance covered.
It is about the experience of walking and the effects this movement has throughout your mind and body.
Feel free to do this practice anywhere you feel safe and comfortable enough to take in each moment as you walk.
But be sure to remain fully alert to your surroundings wherever you are.
If you wish,
You can do this practice outside,
In your home or a large room,
On a treadmill,
Or anywhere else you can concentrate on implementing mindful walking.
You can even stay in one spot,
Walking in place if that feels more comfortable right now.
No matter your position,
Just try to make each step as gentle and relaxed as possible,
Allowing easy,
Effortless physical movement.
If at any point you feel pain or discomfort,
Feel free to stop and take easier,
More gentle steps.
Okay,
Let's get started.
We will start in an upright standing position with the soles of our feet and toes planted on the ground and our hands down by our side.
We'll take some gentle breaths here first.
If it feels comfortable,
You can close your eyes for a moment as you focus on the breath,
Allowing it to move from the top of your head,
Relaxing your face,
Neck,
Shoulders,
Chest,
Back,
Releasing any tightness in the stomach,
Arms,
Wrists,
Hands,
Loosening the waist and pelvic muscles,
Relaxing the thighs and knees,
Calves,
Ankles,
Feet,
And toes.
Just breathe here for a moment.
Then when you feel ready,
Open your eyes and begin to walk at your natural pace.
Allow the feet and arms to move the way they feel in this moment.
Maybe your hands are clasped or on your hips as you walk,
Or maybe your arms are folded,
Or even just down by your side.
Just let them be and take notice.
There is no judgment here.
Do what feels right to your body in this moment.
Good.
See if you can continue guiding gentle breaths in and out through your body as you walk.
Maybe noticing how many steps per inhale and how many steps per exhale.
Again,
Not to change the pace,
We just want to become aware of how our body moves in unison,
How the breath dances with the feet to help ground us,
To help reconnect us back to our core center.
Notice how it feels when the feet lift and fall back to the ground.
Become aware of the movement throughout your legs and the rest of your body.
Any shifts or sensations happening.
Just breathe and notice it as you walk.
Do you notice your mind drifting?
That is completely okay if it does.
We are just going to bring our focus back to the breath and the sensation of walking.
This time,
Let's see if we can slow it down a bit.
Let's try using a mantra to help guide each breath and step.
On your inhales,
Silently say to yourself as you take your steps,
This is my in-breath.
And on your exhales,
Silently repeat as you walk,
This is my out-breath.
Let's try it.
Keep moving,
Walking,
Embracing the shifts from the left to the right foot,
The movements from up to down.
The breath in and out.
Try to notice the sights,
Sounds,
And smells all around you.
Feel the strength and resilience of making contact to the ground and see if you can put a gentle smile on your face as you walk and continue repeating to yourself.
This is my in-breath.
This is my out-breath.
This is my in-breath.
This is my out-breath.
Now,
Wherever you are,
Pause,
Keep both feet planted on the ground.
Close your eyes if that feels okay.
And take some gentle breaths in and out.
Feel relaxation and peace radiate throughout your mind and body.
You are calm.
You are at peace.
Begin to bring your awareness back into the room.
Open and close fingers and toes.
Do a gentle full body stretch and open your eyes if you haven't done so already.
Remember friend,
You are calm.
You are at peace.
Take care.
