Here is a short guided meditation for mindful walking.
Take a moment to prepare for your walk and if possible switch off any notifications just to minimize distractions and when you're ready to venture out begin by choosing a route perhaps a quiet path,
A green space,
Maybe a side street where you're able to step away from the noise of the day.
As you find your safe haven start to connect with your breath.
Breathing deeply as you get into your stride just start to take a few deep breaths in through the nose and lengthening the exhale each time just releasing.
Okay a few more of those in through the nose and again just a long steady exhale.
Taking as many as you need before settling back into your natural breathing rhythm.
And now we're going to start to tap into your physical sensations.
So just start to notice how does the ground feel beneath your feet.
Notice the texture,
Maybe it's soft you're on a trail or grass perhaps.
Maybe it's the firmness of a sidewalk that you're feeling or perhaps the tiny shift of gravel or sand pebbles beneath each step.
As your feet make contact just feel that gentle force as it moves its way up through your legs with each step that you take into the hips and upper body.
The subtle shift of weight from left to right as your muscles and skeleton react to the movement.
Feel the air brushing your skin perhaps the warmth of sunlight on your face or the coolness of a shaded area as you steadily make your way along.
So just noticing any physical sensations in the body where it might feel a little tight.
Maybe you can breathe into those areas,
Maybe even reaching the arms up towards the sky,
Circling the arms,
Rolling the shoulders.
Take a nice deep breath in,
Just let all that air fill your lungs deep,
Deep,
Deep and as you exhale just allow your body to relax that little bit more,
Settling into the rhythm of your mindful movement.
Spend as long as you need out in nature,
In the expansiveness.
Feel the elements on your skin,
Feel the air in your lungs.
Enjoy your day.
Thank you for listening to this short guided mindful walking meditation.
My name is Tanya,
Your Holistic Health Coach and I hope to be able to connect with you again soon.
