Mindful Walking Meditation

We will mindfully walk for approximately 26 minutes. To do this, we will walk slowly and deliberately. We will pay attention to the sensations in your feet as they make contact with the ground. Be aware of your breath and body as you walk and allow your attention to rest on the physical sensations of walking.

Before starting think about your walking path, prepare your attire, and stretch. Pause if you need to anytime while listening to instructions. Accompanying background music will aid your walking. Keep focusing on mindful walking throughout and choose the pace that works best for you.

Transcript

Welcome to this walking meditation which will be focused on mindful walking meditation.

I would consider mindful walking meditation as the traditional or classic form of walking meditation.

What we'll do here is focus your attention on the act of walking itself.

We'll do this by paying close attention to each step and the sensations in your body.

Before we go for our walk,

Let's go through what we need to prepare for.

The first thing you want to prepare is to choose your walking route.

Try to estimate something that matches the track length.

Also,

Preferably something that is a bit more quiet as our concentration will be on walking.

When we have the path ready,

Let's now get ready to leave for our walk.

If you need to pause here to get ready to leave your home,

You can do so.

If you need to stretch,

You can also pause here to do some light stretching.

Now that you're ready to leave the house,

Let's get into a standing still position before we actually start.

I've chosen composed music to best fit this challenge.

Now,

Start by taking a few deep breaths to center yourself.

Pause if you need.

When ready,

Now let's start walking slowly and deliberately.

Pay attention to the sensations in your feet as they make contact with the ground.

Maintain awareness of your breath and body as you walk,

Allowing your attention to rest on the physical sensations of walking.

Let's continue to do this and keep on concentrating.

In order for you to concentrate,

There will be no more talking for the remainder of this challenge.

However,

There will be a bell to signal the halfway mark.

When you hear this,

You can reverse course and head back to the beginning or remain on your path.

Good luck and remain your concentration.