Walking | Movement Meditation

This meditation is meant to be played while walking. Movement meditation is to keep you present as your body moves and connects to the earth and its surroundings. More specifically, it is moving while being minutely aware of the movements of the body and the outside elements occurring in tandem with those movements.

Transcript

Hi,

This is Vic and welcome to my podcast.

I wanted to come on today to announce some exciting news about live evening meditations that I will be performing soon.

For more information,

Go to podcast info and sign up for my mailing list and I will send you information as it becomes available.

In the meantime,

I hope you enjoy your meditation.

Namaste.

Please find yourself a comfortable position.

Close your eyes.

Okay,

Before we start,

As you stand there,

I just want you to pay attention to the bottom of your feet and just feel your feet connected to the earth.

Feel the energy coming up from the earth into your feet.

Take a deep breath in and let it out and just feel that connection.

Feel it invigorating you as you draw in the earth's energy and you ground.

One more time,

Take a deep breath in and as you exhale,

Start to move.

Start walking and just walk at your pace and just keep your attention to the bottom of your feet and just feel your steps.

Feel the rhythm.

Allow your breathing and your walking and your steps find their natural rhythm and just notice your breath.

Notice your feet.

Just feel the earth beneath your feet with each step.

Finding your rhythm.

Breathing in.

Breathing out.

Feel the ground with each step and feel your muscles activating and just notice how your heel touches the ground and you rock off from your toes and just with each step,

Just be very mindful,

Intentional with your stepping.

Find your rhythm and just notice how you start to feel more and more energy as you continue to walk.

You feel the earth's energy coming up into your feet.

You feel your heartbeat rising a little bit at a time and just feel your body.

Let it relax.

Drop your shoulders.

Swing your arms and just intentionally step one foot at a time and find a cadence.

Right foot.

Left foot.

Right foot.

Left foot.

Breathing in.

Breathing out.

If your mind wanders back to your feet,

This place,

To this moment,

Your breath,

Come back to your breath and just be right here,

Right now with your attention on your steps and your feet and the earth and your breathing,

Your cadence and just be mindful with each step you take.

Breathing in.

Breathing out and just feel the muscles in your calves and the movement of your legs.

Notice your hips swing.

Feel your shoulders dropped from your ear,

Your arms swinging naturally.

Breathing in.

Breathing out.

Finding your rhythm.

Right foot.

Left foot.

Right foot.

Left foot.

And as you continue to breathe and continue to walk,

Just notice what's around.

What do you see?

Is the sky blue?

Are there clouds?

Is it a gray day?

Are there people?

Cars?

Just look around and just notice all the things you see.

The ground in front of you,

The homes around you,

As you engage your feet.

Just look around and be right here,

Right now.

What do you see?

Just absorb your surroundings.

You see the way the sun is dancing off,

The ground or the grass.

See the ground in front of you.

See the textures.

Just notice the small things around you.

What's the ground look like in front of you?

What's the texture?

What's the sunlight look like?

Is it raining?

What does the rain look like as it dances on the grass or the cars?

And feel your feet.

Feel your feet taking each step.

Breathing in.

Breathing out.

I want you to notice what you feel.

Can you feel the air on your arms and your legs?

Can you feel the air hitting your face or your hair with each step?

Can you feel your muscles?

Can you feel your feet?

Can you feel your feet move?

Is the air cool?

Is the air warm?

Can you feel the air filling your lungs?

Is the sun shining?

Can you feel the sun on your skin?

Just notice what you feel.

Can you feel the ground beneath your feet?

And just be here and just notice all the feelings.

Continue to walk.

Just be right here right now.

If your mind wanders,

Just let those thoughts float away and just come back to the moment.

Putting one foot in front of the other.

Right foot,

Left foot,

Right foot,

Left foot.

Feel your natural rhythm.

Feel that nourishing air.

Feel your lungs.

Can you feel the air on your skin?

Can you feel the light breeze on your face?

Just breathe in.

Breathe out.

One foot in front of the other.

Be right here right now.

Now I want you to notice and pay attention to what you hear.

Do you hear birds?

Do you hear the music?

Do you hear your heartbeat?

Do you hear your breath?

Do you hear any outside noises?

Any cars?

Their tires against the pavement?

Their engines?

Just walk and just listen.

Listen to your thoughts.

If you're having thoughts,

Just be right here right now.

Listening to my voice.

Listening to your breath.

Listening to the music and the birds.

Be mindful of your feet.

One step at a time.

Feel your rhythm.

Be right here right now.

Feel your feet.

Feel the ground beneath your feet and just notice what do you smell?

Is there a scent in the air?

As you breathe in,

If the ground is wet,

Can you smell the earth?

Just notice anything you smell.

And now I want you to pay attention to all things as you walk.

Being right here right now and connect to your inner self.

How does it feel?

How does it feel to be taking care of yourself?

How does it feel to be taking time?

Just be here.

Noticing your feet.

Noticing the ground beneath your feet.

Noticing your breath.

Noticing the clothes against your skin as you move.

Noticing the temperature of the air.

Just be right here right now.

Breathing in.

Breathing out.

And as you follow your feet,

Follow your breath.

Feel the air coming in and going out.

Feel the rhythm between your feet and your breath and the movement of your arms.

Any thoughts come,

Just let them float away and come right back to the present moment.

Right here right now.

Stay with my voice.

Stay with your feet.

Stay with your breath.

Rhythm.

Feel the rhythm.

Feel the groundedness of the earth.

Notice all sensations.

Feel your feet feel your feet moving,

Your muscles.

Feel the sway in the rhythm of your walk.

Feel your pace and the cadence.

Just notice how good it feels to be in the moment.

How good it feels to be taking care of yourself.

How good it feels to not worry or think about anything.

Just move your feet,

Move your breath,

And be with me right here right now.

Observing your surroundings.

Noticing the air on your skin.

The sound of your breath.

The sound of your footsteps.

The sun shining.

Notice any dust in the air as you walk.

Just notice what's around you and observe how it feels to be breathing in and breathing out and just walk.

Left foot,

Right foot.

Left foot,

Right foot.

Left foot,

Right foot.

Be right here.

Be right now.

Purposefully.

Intentionally.

Mindfully.

Feel your legs.

Feel your clothes against your skin.

Feel your arms swing naturally.

Feel the ground beneath your feet with each step.

Stay in your rhythm.

You can go faster.

You can go slower.

Just find what feels natural.

Nothing is forced.

Just go at your own pace.

What feels good.

Feel the energy flowing through you.

See how good your body feels.

Move.

Feel it moving and how good it feels to be present and in the moment.

Breathing in,

Breathing out.

Left foot,

Right foot.

Left foot,

Right foot.

Just feel your pace.

Just be right here.

Take your focus inward and just feel your body working for you.

Feel the movement.

Follow your breath.

Feel the sway of your body.

Feel your heart beating.

Feel the air entering your lungs and exiting.

Feel the movement of your body.

The clothes against your skin.

The ground beneath your feet.

Be right here.

Right now.

Feel the natural movement.

The natural rhythm.

Look at your surroundings and just observe.

Observe.

Watch yourself walking as an observer.

See yourself walking.

How does it feel?

Just observe yourself,

Your feelings,

Your thoughts,

Your physical body,

Your breath,

Muscles,

Your feet,

The ground,

The air.

Just take it all in.

You walk one foot after another in your rhythm and notice you can't help but smile because it feels so good being in the moment.

Not worrying.

Not planning.

Just being right here,

Right now with your body.

Breathing in that fresh air.

Moving.

Being intentional.

Being mindfully present.

Finding your natural rhythm.

Feeling your heart tick as you walk a little faster if you need to.

A little slower.

Just notice what it feels like to be present and walking and noticing.

Feeling your body one step in front of the other.

One breath after the other.

Feel the ground beneath your feet.

Just breathe in.

Breathe out.

Feel the air against your skin.

Feel the rhythm in your steps.

Feel the swing of your arms.

The sun on your face.

If it's not a sunny day,

Just notice everything around you.

Notice the colors.

What colors do you see?

Allow your eyes to absorb all that's surrounding you.

And as you see all the colors around you,

Notice if any colors make you feel a certain way as you walk.

Breathing in.

Breathing out.

One foot in front of the other.

The earth's energy filling you up with each step.

Feeling more and more vibrant.

Your body fills with oxygen and your muscles contract and the breeze on your face.

Notice how you feel invigorated and relaxed simultaneously.

Observe that feeling.

Movement of your body.

Just be with your body.

Feel the rhythm.

Breathing in.

Breathing out.

Keep your pace.

Keep your rhythm.

Each step.

The ground beneath your feet.

Allow your body to move together gracefully as you feel each step.

Lifting off the ground with one foot as the other one.

My hands support you.

And just feel your feet intentionally stepping one foot in front of the other,

Paying attention.

Feeling your steps.

Feeling your legs.

Feeling the natural sway of your body and the swing of your arms.

The rhythm of your breath.

The rhythm of your heartbeat.

As you observe everything that goes on around you,

Just stay in the moment.

Stay with your body.

Stay here.

Let any and all thoughts float away as you come back to your feet.

Feel the rhythm.

Notice any smells.

What do you see?

How does the breeze feel against your skin as you walk?

Is it cool?

Feel the swing of your arms.

Notice the textures around you.

What colors do you see?

Look around and just notice all the colors.

Notice the difference of the colors in the shadow.

Feeling your breath.

Take each step intentionally.

Staying right here.

Right now.

Observing all things.

Breathing in.

Breathing out.

Noticing how that feels.

Bringing your intentions inward.

How does it feel to be present as you move your body?

Feel your muscles.

How does it feel to be right here?

Right now.

Taking care of yourself.

Not worrying about anything.

Just know that you could be right here.

Right now and everything will be waiting for you.

There's no rush.

You're just enjoying the movement of your body.

The energy of the earth coming in through your feet.

The air nourishing you.

The oxygen filtering through your body.

The rhythm.

The rhythm of your movements.

Rhythm of your breath.

Stay present.

Taking each step mindfully.

Intentionally.

Feel your shoulders relaxed.

Away from your ears.

Any tensions to flow out as you walk.

Breathing in.

Breathing out.

Just notice what it feels like to release all those tensions in your natural movement.

Feel the gratitude of your body.

Be in this moment.

Feel the gratitude of your life.

Of all living things around you.

Of the air you're breathing.

The trees that give you oxygen.

The ground that's supporting beneath you.

The gratitude to be able to walk down the street or walk down this path and be right here.

Right now.

The gratitude for your breath that has been with you.

Always.

Unconditionally.

Notice how it comes and goes.

Breathing in.

Breathing out.

Nourishing you.

Feel the gratitude for that unconditional love your breath has for you.

It's there for you no matter what.

You don't even have to think about it.

Just feel your breath.

Feel your feet.

Feel the rhythm.

And just walk.

Ground beneath your feet.

Air in your lungs.

Staying in the moment.

One foot in front of the other.

Colors all around you.

Filling your eyes.

Feel the movement of your body.

Your muscles.

Your rhythm.

Your flow.

Each step taken mindfully.

Willfully.

The natural sway of your body as you walk.

Breathing in.

Breathing out.

Feel the energy generated by your body.

Feel the warmth internally.

Feel the coolness on your air.

On your skin.

Feel the air into your lungs.

Feel the rhythm.

Feel the moment.

See your surroundings.

And just walk.

One foot in front of the other.

Feel your feet.

Feel the ground.

Feel the energy between your feet and the ground.

Feel the rhythm of your body.

Allow your thoughts to float away.

Come back to that rhythm.

Come back to your breath.

Come back to your feet.

And just notice what's around you.

Notice how good it feels to be right here.

Right now.

Breathing in.

Breathing out.

Allow your pace to slow down.

Stay in the moment.

And just absorb the feelings.

Allow your breath to nourish you.

And as you come to a stop,

Just stay in this moment.

Feel how good it feels to be right here.

Right now.