10 Min Mindful Walking

Mindful walking is simple. In this practice you’ll use your awareness to notice the muscles in your legs as you walk, the contact your feet make against the floor, the sounds of birds and the outdoors, and the temperature outside. Allow every breath to fill your life with more meaning.

Transcript

As you walk the normal pace please take a moment to connect with your breath. We often spend hours walking, Sitting, Going through our day without noticing our breath. I invite you now to bring your focus to your breath even as you continue to walk. Can you feel the breath blowing through your nose? Can you feel the rise and fall of your chest as you breathe in and out? Next please shift your focus to your feet. Notice as you press one foot into the ground then shift your weight and press the other foot into the ground and stop. Do you feel the same or do they feel different? How does your shoes feel on your feet? Where do they place pressure against your skin? Is there any discomfort here? Do you place the entire sole of each foot down on the ground or does one part of your foot contact the ground first? Does the motion of your walking change? Do you slow down or speed up? Take a few deep breaths. Next please become aware of the sights in front of you and around you. Imagine we are bearing our thoughts or perhaps even checking the phone. Right now I invite you to immerse yourself in the sights that surround you. What colors and textures do you see? Are there people, Things or trees around you? Do you notice something new that you never seen before? Even looking at familiar objects can you pick it up details that you never noticed previously? Please take a few deep breaths gently. Next please bring your attention to the sounds. Even if you are walking you are receiving information through your ears. What do you hear? Can you hear the buzz of traffic, Voices of people around or perhaps the crunch of your feet on the leaves and grass? Now focus on the sounds closest to you. What sounds do you hear close to your body? What sounds do you hear in a medium distance? And what sounds, If any, Can you perceive from far away? Take a few deep breaths. I invite you to bring your attention to your nose. As you breathe in through your nostrils can you smell any scents of odors? Are these scents pleasant or unpleasant? Do you notice a reaction in your body to the smell or perhaps to the lack of smell? Please take another few deep breaths feeling the rise and fall of your chest. And as you do I invite you to bring your attention back to your feet as you continue to walk. Can you keep your attention on your breath in the sole of your feet? How does it need to focus on one than the other? You don't need to stop this meditation. I invite you to simply continue to engage in a mindful awareness as you move through the rest of your walk and the next moment of your day.