This is a walking meditation.
The purpose of this meditation is to allow you to be fully present in the moment as you're walking around your environment.
During this meditation,
You'll keep your eyes open.
It's best to wear a comfortable pair of shoes and we will focus on the sensations that occur as we're walking,
We'll also focus on our breathing,
But to a lesser extent than when we do a sitting meditation.
So to get ready for this meditation,
Take a few slow breaths in and a few slow breaths out just to release any tension,
Any stiffness.
If you'd like,
Before we get started,
To roll your neck,
To roll your shoulders up towards your ears and back down,
Stretch your legs a little.
And when you're ready,
Turn your attention inward to your breathing,
Just following your in-breath in and your out-breath out in its natural state.
And now as you begin to step forward with your eyes fully open,
Tune into the sensations in your feet as they make contact with the earth,
With the sidewalk,
With the pavement,
With the trail that you're on.
Notice how it feels as your first step goes forward and you feel the surface beneath your feet and then your second step.
Just tune into those feelings,
The sensations.
Tune into the sensations in your legs as you're walking,
As your muscles elongate and then contract back,
As you feel the pull of gravity as you're walking.
Notice those sensations as you're walking.
And as you're walking,
Notice any sounds without getting drawn into them.
Just notice them.
Identify them.
Let them wash over you.
Enjoy them.
Feel them.
Notice them.
And as you're walking,
Notice any scents,
Any smells that occur without being drawn in but notice them,
Tune into them,
Identify them.
Tuning in again to the sensations of walking,
The feel of your feet on the ground,
The sensations of your muscles elongating,
Stretching,
And then contracting back as you walk.
Notice any air movement too.
If you have exposed skin,
Notice the sensation of the air moving across your skin.
Notice the sensation of the air as it travels through your hair.
If there's a breeze,
Notice the sensation of the breeze on your face.
Mindfully tune in to the sounds you're hearing.
The sense you're smelling.
The sensations in your body as you're walking.
Noticing them and letting them pass but focusing on the sensations of the moment.
There's no need to get drawn into anything.
Just notice it and then let it flow.
And if you find yourself getting drawn into thoughts,
Turn your attention back inward.
Tune in to the sensations of breathing.
Tune in to the sensations in your feet as you're walking.
Tune in to the sensations of anything that you're smelling,
Anything you're hearing,
Any air movement against your body and let the thoughts go.
If they're relevant,
They'll come back later.
Notice the sounds,
Notice the smells,
Notice the sensation as you're walking,
The gentle pull of gravity grounding you to the earth.
Notice the presence in the moment.
Again,
If thoughts arise,
Acknowledge them,
Let them go.
And turn your attention back to the sensations,
The sensations of breathing,
The sensations of walking,
The feeling as your feet make contact with the ground beneath you.
Each step,
The feelings in the muscles of your legs as they extend and they contract.
The sensations of any breeze against your skin,
The sounds in the environment,
Any smells and scents that you pass by,
Tune into them without being drawn in.
Notice them,
Let them go.
And then tune into the next sensation.
There is no goal but to be in the present moment as we do this meditation.
Let your thoughts release and just tune into what you're sensing at the present moment.
And now as we begin to bring this meditation,
This walking meditation to a close,
I invite you to tune in again to your breathing,
Noticing your in-breath,
Noticing your out-breath,
Noticing the path you're on,
Noticing the sensations in your feet as you take one step and then the next and then the next.
Noticing the environment around you.
When you're ready,
At your own pace,
Release any residual tension in your body and let yourself just settle in to a moment of calm and peaceful relaxation as this walking meditation comes to a close.
Thank you for participating in this walking meditation.
