Hi,
This is Sofia and together we are going to do a short walking meditation.
Before you begin with your meditation,
Just find a quiet space to walk.
It could be indoors or it can be outdoors.
It can even be in your room at home.
You can also use this meditation whenever you are travelling from point A to point B.
Nobody needs to know you are meditating right now.
As you begin,
Walk on natural pace.
You are free to walk slower if that feels more comfortable to you.
With each step,
Just be conscious.
Pay attention to the lifting and falling of your foot.
Notice movement in your legs and the rest of your body.
Notice how your whole body is shifting from side to side.
If you find it useful,
You can count your steps up till 10 and then start back at 1 again.
If you are in a small space and you reach till 10,
Just pause,
Turn around and start again.
Things will capture your attention.
Just make sure you focus on your body.
You focus on one foot after the other.
When you are outdoors,
Just make sure you maintain a larger sense of the environment around you.
Take it all in,
But stay safe and aware.
Now you can expand a little bit your awareness.
For example,
To the surrounding sounds.
Whether you are indoors or in the forest or in the city,
Just pay attention to sounds without labeling or naming or getting caught up in whether you find them pleasant or unpleasant.
Just notice those sounds.
Don't give them a name.
Just notice them.
Keep this open awareness of everything around you,
Wherever you are.
Just keep walking.
Keep focusing on your body.
Just keep noticing how one foot after another is hitting the ground,
How your body is shifting,
How your whole body moves while you are walking.
Try to pay attention to every little thing.
Just feel your body.
Just be your body.
For these few minutes of a walking meditation,
Remember there is nothing to do,
Nothing to fix,
Nothing to change.
Just give yourself the luxury of being fully aware and just walking.
And when you are ready to end your walking meditation,
Just stand still for a moment.
Just choose consciously a moment to end the practice.
You might even say thank you to your body and to your feet for bringing you from A to B.
And as you finish up this exercise,
Just consider how you might bring this kind of awareness into the rest of your day.
Thanks for this mindful walk with me.
See you soon.
