Walking mindfulness is being aware of the moments,
Thoughts,
Emotions and sensations that are part of walking.
It is moving with the little details of pulls and pushes that make the process of being in motion.
The uplift of a knee joint,
The pull of a thigh,
The crinkle of fabric,
The sway of hips,
The pinch of toes,
The drift of thought.
Walking meditation lowers stress,
Reduces anxiety,
Improves sleep and makes exercise more enjoyable,
Increases focus and concentration and slows you down.
Mindful walking instructions.
Notice your body.
How do your feet feel on the ground?
Breathe in your nose and out your toes.
Noticing a connection between your body and the earth.
Breathe in,
Take in any sensations.
Breathe out.
Notice any thoughts or emotions that come into the space inside your mind.
Allow them to be there.
Notice the breath in your body.
Is it shallow or deep?
Is it comfortable or uncomfortable?
Let it be there.
Start to walk slowly.
Shift your weight to the left leg and begin to lift your right foot up.
Move it forward and place it back down on the ground.
Mindfully shift the weight to the right leg and begin to lift the left foot up.
Move it forward and place it back down on the ground.
Continue walking.
Lifting.
Moving.
Placing.
One step at a time.
Turn at the corner with awareness.
Lifting.
Moving.
Placing.
One step at a time.
Start at your feet.
Notice the muscles and the joints that work together to move your feet forward.
Follow your calf on its journey.
Notice your knee joints,
How they work to lever your body.
Pay attention to your thighs,
How they complete the action of walking.
Guide your awareness.
Up your body.
Notice how your hips and abs,
Stomach and chest all work together to support you.
Let your arms and hands come into your awareness.
Notice how your neck is holding up your head.
And as you start to walk slowly.
Notice the sensation from the top of your head.
Down your throat.
Chest,
Arms,
Stomach,
Hips,
Thighs,
Knees,
Calves,
And feet.
To end this meditation.
When you're finished,
Stand with both feet flat on the ground and take a deep breath in your nose up to the top of your head and let your breath be carried all the way down your body.
And through your toes.
Let your eyes,
If they have closed,
And feel grounded.
