Thank you for joining me today.
This guided meditation is meant to be used while on a walk,
And is a great alternative option for those who don't find a sitting meditation to be effective or even possible for them.
If you're not quite ready,
You can pause here and press play once you're outside.
Let's begin.
As you're starting out on your walk today,
Find an even pace that is comfortable for you.
Breathe comfortably.
Allow yourself to notice the natural rhythm of your breath without changing it.
If at any point you find you're breathing faster than normal,
Feel free to slow down the pace of your walking movement.
Let's be with our natural,
Comfortable breath for a moment as we travel further down the sidewalk or path or wherever else you may be walking today.
Now I will invite you to start to notice your body.
One foot in front of the other,
Feel the support of the ground beneath your feet when you make contact with the earth.
Notice your lower legs to the sides of your shins or calves.
Touch one another as you move forward.
How about your thighs?
Feel the movement of your legs in your hip,
Each rotating forward and backward as you propel yourself further along your journey today.
What are your arms doing as you walk?
Notice if they're swaying at an even pace.
Maybe they're just hanging.
Or maybe you're pumping them with bent elbows and using the force to help move yourself forward.
You don't need to change what they're naturally and comfortably doing.
Simply observe.
Scan your arms all the way down to your fingertips and now observe how you're holding your hands.
Are they clenched?
Are they rigid and tense?
Open and relaxed?
Feel free to bring some comfort and relaxation to any areas that you are not aware or holding tension.
Bring your awareness to your shoulders now.
Are they tight?
Up by your ears?
Relaxed?
Or maybe engaged somewhere in between?
How about your face?
Be aware if you're squinting your eyes,
If the day is bright.
If you're clenching your jaw or if your tongue is pushed against the roof of your mouth,
This is your invitation to relax them.
Great.
Keep breathing naturally.
And let's take a moment now to connect with our surroundings.
Continue walking and glance around at your surroundings from side to side,
Up in the sky and down on the ground.
As you're looking around,
Notice the speed in which your eyes move from object to object and space to space.
Are you rapidly trying to take everything in?
Or are you fixated on one thing and not paying attention to much else?
Just for a moment,
Allow your gaze to slow and pause on any texture or object that interests you or brings you joy.
Or maybe one you're curious about.
It could be the shape of a cloud in the sky or maybe the bark of a nearby tree,
Even a rock on the ground.
No need to analyze or describe what you're seeing here.
Simply observe.
Now become aware of the elements.
Can you feel the sun on your face if you're walking on a sunny day?
Perhaps a breeze on your skin?
What about the air traveling in through your nostrils and down to your lungs?
Observe the difference in temperature and how this feels in your body.
Perhaps there's even the opportunity to touch a nearby tree or wall of a building.
Notice how the texture feels on your fingertips or your hand as you engage your sense of touch.
Great.
Keep walking and now take a moment here to notice what you can smell in the air.
If you're in nature,
Maybe there are earthy aromas,
Moss,
Fresh rain,
Freshly cut grass,
Or crisp leaves depending on the season.
If you're in an urban area,
Maybe there's a smell from a nearby restaurant or perhaps you can smell exhaust from vehicles that might be driving past you.
Whatever surrounds you,
Take a moment to interact with your sense of smell.
Keep breathing naturally and now listen to the environment around you.
Start by trying to sense the furthest sounds and without labeling them,
Just be aware that you've observed a sound.
No need to figure out what it is or exactly where it's coming from.
Just observe.
As you continue to walk,
Start to notice sounds that are closer to you.
Maybe a nearby person or animal,
Someone talking or making noise.
Take a moment to listen here.
Let's move to the closest sounds possible.
Maybe you can hear the sound of your own footsteps,
Your breath,
And the sound of my voice guiding you through the different states of awareness.
Now if you've brought water or a drink with you,
Feel free to take a sip here and activate your taste sensations and keep walking.
If you don't,
Don't worry.
Simply take this moment to be aware of any lingering flavors you can taste or simply return to your breath.
Wonderful.
You might now be feeling relaxed or feeling a boost of energy.
In either case,
Experience your body and the sense of calm awareness.
Here and now,
Things are okay.
You can come back to this space anytime you wish.
This presence you are feeling right now is your inner home.
Nobody can take this from you.
You can use this meditation and learn how to get here anytime you wish.
As you continue to walk,
I wanted to share a poem with you called Walking Meditation.
It was written by Thich Nhat Hanh,
Who has been referred to as the father of mindfulness and was a major influence on the Western practices of Buddhism.
Take my hand.
We will walk.
We will only walk.
We will enjoy our walk without thinking of arriving anywhere.
Walk peacefully.
Walk happily.
Our walk is a peace walk.
Our walk is a happiness walk.
Then we learn that there is no peace walk.
That peace is the walk.
That there is no happiness walk.
That happiness is the walk.
We walk for ourselves.
We walk for everyone.
Always hand in hand.
Walk and touch peace every moment.
Walk and touch happiness every moment.
Each step brings a fresh breeze.
Each step makes a flower bloom under our feet.
Notice the earth with your feet.
Print on earth your love and happiness.
Earth will be safe when we feel in us enough safety.
I hope that the poem Walking Meditation resonated with you.
I'll invite you to return your awareness to your breath.
And you can continue walking for a while if you feel called to,
Cycling your awareness as we have practiced,
Or even replay this meditation track.
I hope you enjoy the rest of your walk.
Thank you again for joining me today.
Thank yourself for showing up and taking this time for you.
And remember,
I love you.
