Welcome.
My name is Alok.
Happy to guide you on this walking meditation connecting with the earth.
This is best done outside without shoes but can also be done at any point with shoes on indoors.
If you're outside find a small patch of earth,
Grass,
Soil or sand,
Anything natural and real.
If you can remove your shoes that will increase your connection.
Let the soles of your feet meet the ground directly.
This simple act of your skin touching the earth can be very therapeutic.
The earth carries electric frequency and when we make direct contact with it something in our nervous system responds.
Inflammation is reduced and the body responds with coherence.
Take a moment to just stand here.
Feel the earth supporting your weight,
Not holding you,
Receiving you.
Just notice that difference.
We live most of our lives at a pace the earth has never asked of us.
Moving quickly from one place to the next,
Arriving before we left.
This practice asks for something different.
In the next several minutes you'll walk slowly,
As slowly as you feel possible.
Nothing to get to,
Nowhere to arrive,
Only this step and then the next one.
Before we begin let's arrive in the body.
Take a breath in through your nose,
Filling the lungs and then exhale with a sigh.
Again,
Inhale belly,
Chest,
Filling the lungs completely,
Then exhale through the mouth,
Opening the jaw.
One more.
This time as you exhale,
Feel your feet press firmly into the earth as if the out-breath sends roots downward.
Inhale fully,
Let out some sound.
Visualize roots growing from your feet into the earth.
Good,
You're here.
Now shift your weight slowly to your left foot.
Just that,
No step yet.
Simply feel what shifts in your foot,
Your ankle,
Your hip.
Now begin to slowly lift your right heel,
As if the earth is gently releasing it.
Slowly lifting to the ball of the foot,
And then just the toes remain,
And then feel your foot suspended momentarily as you find balance.
And now place it forward,
Heel first,
Softly,
Then rolling slowly to the ball of the foot,
Then toes spreading and settling.
Let your weight softly shift forward,
And feel the earth receive this foot.
Slowly noticing and breathing.
Shift your weight now into this forward foot,
And again lift that back heel slowly.
As you lift,
Breathe in.
As you place the foot forward,
Breathe out,
And pause.
Let the breath and the movement become one rhythm.
Inhale as you slowly lift and carry the foot forward.
Exhale as you arrive and settle.
Continue at your own pace,
Slower than feels natural,
Even slower.
There's no right way to do this,
Only your way,
In this moment,
On this ground.
Whenever you feel ready,
Come to a complete stop.
Stand where you are,
Feel both feet on the earth,
Let your arms hang and soften your jaw.
Breathe in and notice what the earth feels like right now beneath you.
Notice the sounds and sights around you.
Take it in without labeling,
Just being completely present.
Take another deep breath.
Feel the energy traveling up through your feet,
Your legs,
Your spine,
And exhale again.
See if you can find more surrender.
You don't have to go anywhere to be somewhere real.
You're already here.
When you're ready,
Begin again.
One heel lifting,
One breath rising.
Begin to let your steps become even slower.
If that seems impossible,
Try any way you can.
Feel the ground as if for the first time,
As if your feet are just learning what earth is.
Take one more mindful step.
Bring the feet together and now let yourself come to stillness.
Stand here,
Both feet grounded,
Eyes soft,
Open or closed.
Take a full breath in,
Belly,
Chest,
And then long,
Slow breath out with some sound,
Humming if you like.
Place one hand on your belly if that feels right,
The other hand on your heart.
Feel your own warmth.
Feel these rhythms of the breath and the heart.
With this simple practice of mindful meditative walking,
There's presence,
Sensation,
Breath,
And grounding.
Gently begin to return to your natural pace,
Carrying something of the slowness with you into the rest of your day.
Remember that the earth is always here to support you and the breath is your constant companion.
Enjoy.
