This meditation today will be a movement meditation,
A walking meditation.
If you're unable to go on a walk,
Feel free to sit,
Keeping your palms face up for more energy or palms face down for more grounding.
Imagining yourself going on a walk,
Thinking of somewhere in particular that you go often or imagine a new place.
If you're able to go on a walk,
Choose a place indoor or outside.
You can walk for about 10 minutes.
We'll begin by standing still and sensing the weight of your body at your feet,
Feeling your muscles supporting and stabilizing you.
Your hands can be in whatever position is most comfortable,
Resting at your sides,
Folded gently in front of you or on your back.
In the stillness,
Cultivate a relaxed awareness and groundedness.
As you begin to walk,
Start at a slower pace than usual,
Paying particular attention to the sensations in your feet and legs.
Where are you putting the most pressure?
Is there lightness or heaviness?
During this meditation,
We'll be focusing on our sensations from the breath to the feeling of the ground to the air,
The smells,
The sights and sounds.
Cultivate awareness around what you see.
Then name those things,
Whether it be a green tree,
A brown bench,
A yellow car or a pink flower.
Staying mindful of the sensations of lifting your feet and placing them back on the ground.
Sense each step fully as you walk relaxed and naturally.
How do your feet feel in your shoes or on the ground barefoot?
What do you smell?
How does the air feel?
Cultivating awareness around your breath.
Are your breaths short?
Are they deep and long?
Breathing into your toes and exhaling out the mouth.
Cultivating awareness around your body and the sensations you're feeling as you're walking.
The breath inside you,
The air on your skin,
Perhaps the sunshine.
As you continue walking,
It's natural for your mind to wander and whatever it does,
Just pause and gently return your attention to the sensations of your steps and your breath.
No matter how long you've been lost in thought,
You can always return to your mindfulness,
Bringing your present awareness and care to the moment and sensations of walking.
You may alter your pace,
Continuing to name things that you're seeing along your path,
Taking note of the smells and the feeling of the air.
Taking another deep breath in all the way down to your toes,
Cultivating awareness around the groundedness of your feet and exhale through the mouth.
Continuing to focus on the feeling of your bare feet or your shoes.
How does the ground feel beneath your feet?
What sounds does it make as you walk?
Feeling connected to the ground,
Feeling connected to your body and the breath,
The environment you're in.
You may continue on this walk as long as you'd like and repeat this meditation or listen to some calming music or just walk and listen to the sounds around you,
Continuing to focus on the breath,
The movement,
The groundedness of your feet.
If you're ready to return,
Continue to walk back and enjoy the rest of your day.
Namaste.
