This is a mindful walking meditation.
When you are outside and ready,
Press play.
First,
Before you begin walking,
Just take a few moments standing with your legs apart and your knees bent.
Notice where the weight lands.
Are you more forward or back,
Left side or right?
Then root your feet into the ground and notice the sensation beneath you.
Let yourself be present and alert.
Take a deep breath filling up your belly and your lungs fully.
And then exhale completely.
Do this several more times.
Open to any sensations in your body.
Then scan your body.
Beginning at your feet,
Work your way up through to the top of your head.
Take your time.
Don't miss any body part.
Just notice any sensations or feelings or thoughts that may arise when you do.
Then begin to walk.
Notice your gait.
And slow down.
Slow way down.
Much slower than usual.
Let yourself walk with a sense of ease.
Pay close attention to the sensations in your feet and legs.
Are they heavy or light?
Is there a burning sensation or even pain?
Notice how your foot feels as you lift it up and then mindfully set it down on the pavement or sidewalk.
Does your foot step heel ball toe or toe ball heel?
Is there more weight forward or in the back of your body?
As you're walking it's quite natural for your mind to begin to wander.
You may be experiencing the external sensations from the environment.
Make the feeling of the wind or the sun in your face or the child on the bike that is passing by or anything else that comes up part of your meditation.
Expand your attention to sounds without labeling them or deciding they are pleasing or unpleasant.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Then shift your awareness to your vision.
Any colors and objects that you see.
Keeping a natural gaze even if you need to avoid something.
Let yourself walk with a sense of ease.
Then to your sense of smell.
Don't force anything.
Just notice whatever you discover.
Finally,
Take in the totality of your surroundings.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
If you come to a place where you need to stop,
Pause,
Perhaps close your eyes and feel your entire body in its aliveness.
Let all of your senses be engaged.
Then take a deep breath before you begin walking again.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
If your mind has trailed off into thought,
That's perfectly natural.
You might want to make a mental pause and note that you are thinking or wandering.
Then gently bring your attention back to the sensation of lifting your foot in the air and placing it in front of the next.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
This meditation might bring up fears,
Memories,
Judgments,
Worries.
Just feel that and let it go.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Place the next foot mindfully on the earth and continue acknowledging the beauty of this moment.
Now.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
Let yourself walk with a sense of ease.
As you end your walking meditation,
Take the state you have cultivated with you and into your day.
Let yourself walk with a sense of aliveness,
Of nowness,
Of you.
