Walking Meditation

A mindful practice where you focus your attention on the experience of walking itself. Instead of sitting, you move slowly and deliberately, paying close attention to each step—the lifting of the foot, the movement through the air, and the placing it back down. You also notice your breath, body sensations, and surroundings, all while staying present in the moment.This practice is especially helpful for those who find it hard to sit still or want to combine movement with mindfulness.

Transcript

Welcome to my walking meditation.

Begin by finding a quiet path on which you can walk about 10 steps forward.

It can be in your home or in your garden.

Wherever you feel comfy.

Now when you stand at the beginning of your path,

Close your eyes and take a few deep breaths.

Inhale through your nose and exhale through your mouth.

Feel the earth firm and supportive at your feet.

So gently open your eyes and place your right foot in front of you with full awareness and intention.

Start to walk and be aware of every movement,

Every sensation as your feet touch and lift off the ground.

With each step bring your attention to the moment of contact between your feet and the earth.

Notice what you feel.

Do you feel the firmness of the earth,

The coolness or warmth of the ground?

What's the texture of what you feel beneath your feet?

Now connect your breath with your steps.

Inhale as you take one step and exhale as you take the next.

So inhale,

Step,

Exhale,

Step.

Inhale,

Step and exhale,

Step.

Imagine that with each step you take you're entering deeper into a space of stillness.

Or you can also imagine letting go of all negative thoughts and feelings.

Shake it off and enter deeper into a sense of peace and calm.

Continue your walking meditation for a few minutes,

Being present in each moment.

And when you reach the end of your walk,

Pause for a moment,

Close your eyes and take a few deep breaths.

Again,

Inhale through your nose and exhale through your mouth.

Repeat this process by turning around and returning to your starting point.

Continuing to be gentle,

Mindful and present with each step and each breath.

And when you're ready to end your meditative walk,

Pause for a moment and thank yourself for this time of mindfulness and peace.

Take this feeling of calm and presence with you for the rest of your day.