Welcome to this walking meditation.
I encourage you to go outside if that's possible for you.
We will move slowly and mindfully with the intention of cultivating awareness and gratitude.
Before we begin moving,
Let's take a moment of stillness right where you're standing.
Close your eyes just for a minute and pay attention to where your feet meet the earth.
Feel the support of your lower body as you ground down through your feet.
Notice your posture and how you are standing.
Take a quick scan of your body.
And take note of any tension or discomfort you may feel.
Can you relax your shoulders?
Maybe unclench your jaw.
Now bring your awareness to your breath.
Let's take a few deep breaths here.
Inhale through the nose,
Filling your lungs up with fresh oxygen.
Open your mouth and exhale.
Inhale through your nose,
Exhale,
Sigh it out through your mouth.
Coming back to your natural breath,
Open your eyes.
Now let's start to move slowly,
Bringing awareness to the movement of your feet,
With each step being the focal point.
As we move through this meditation,
It's important to not focus on where you're going or the distance ahead.
Our focus will be on each step and our breath.
Make each step you take deliberate,
Walking at your natural pace with intention.
With each step,
Pay attention to the movement and placement of each foot.
Notice when your heel reaches the ground and when your foot lifts up off the ground.
So paying attention to the whole experience.
The act of walking itself becomes your meditation.
Each time your foot hits the ground,
What do you feel?
Take in the texture of the ground beneath you.
Are you walking on pavement or grass?
From where you are,
Simply observe what is around you.
Take in your surroundings.
Look up at the sky or the sun around you,
At the trees or houses,
Wherever you may be.
Just begin to take it all in.
Feel the temperature on your skin.
Notice the air as it enters your nostrils on the inhale.
Is it cool?
And notice the temperature of the breath on the exhale.
Is it warmer?
Do you notice any other sensations arise in your feet,
Ankles,
Or legs?
Are there any thoughts or emotions coming up for you as you move?
It's natural for our minds to wander and we can easily become lost in our thoughts,
Our to-do lists,
The past,
The future.
Let these thoughts come up,
Accept that they are there,
And then tell them,
Not now.
Let them pass on like moving clouds in the sky,
Bringing your awareness back to your breath and focus on the movement of your feet,
Redirecting your thoughts just for right now.
During this walk,
Let's set an intention or maybe reflect on something you're grateful for.
In this moment,
Can you think of one thing you're grateful for?
Look at your surroundings.
Are you grateful for where you are?
Use the next few moments of silence to breathe in gratitude.
As we near the end of this walking meditation,
Let's begin to slow our steps and come to a standing stop.
Just as we started this walking meditation,
Let's end it with another moment of stillness right where you are.
Take in one deep inhale through the nose.
Feel the lungs expand and exhale.
Let it all go.
Inhale.
I invite you to reflect on your experience.
How did you feel before this walking meditation and how do you feel after?
Do you notice any immediate changes in your body,
In your mood?
This walking meditation can be done anywhere and it's a great way to add mindfulness to your day.
Thank yourself for taking this time out of your day to reconnect,
To invite in new energy.
Thank you so much for practicing with me.
I hope you carry this sense of peace with you throughout your day.
