Mindful Walking Meditation For Mums

So often, mums rush from one thing to the next without noticing the world around them. This guided walking meditation helps you slow down and use your senses to feel more present — whether you’re in the garden, walking to the shops, or on the school run. A simple way to ground yourself, breathe deeply, and carry calm into the rest of your day.

Transcript

This meditation is designed for you to do while you're walking.

You don't need to go anywhere special,

It's just a short walk,

You can do it around your garden,

Just down the street,

Or even if you're on your way somewhere to the shops,

Be fine.

The focus in this meditation is on using your senses to bring mindfulness to your walk,

So you feel more present and connected as you move.

So when you're ready,

Take a deep breath in and slowly breathe out.

Let your shoulders soften and your body relax.

And when you're ready,

Start walking.

Notice the ground beneath your feet,

Notice how it supports you.

Perhaps with each step you can silently say to yourself,

I am here.

Now bring your attention to your senses.

What can you see around you?

What colours,

Shapes,

Light?

What can you see around you?

What sounds can you hear?

What can you hear nearby?

What can you hear far away?

What can you feel?

Can you feel the air on your skin?

Can you feel the rhythm of your steps?

Can you feel the texture of the ground beneath you?

Is there a warmth from the sun?

Or is there a breeze?

Can you feel coolness on your skin?

What can you smell?

Are there any smells that come straight away?

And is there something you can smell that you hadn't noticed before?

Keep your steps steady and your awareness soft.

Don't force it.

If your mind wanders off,

Just come back to your breath.

Notice how your breath feels going in through your nose and out again.

Notice how your feet feel on the earth,

Step by step grounding yourself in the present moment.

And as you walk,

Take a moment to feel gratitude for this really simple connection to the natural world.

When you're ready to finish,

Pause for a final deep breath.

Inhale fresh air,

Exhale a sense of calm.

And remember to carry this presence and connection into the rest of your day.