Welcome to this 15-minute walking meditation.
Find a quiet place where you can walk slowly and undisturbed.
It could be a park,
A quiet street or even inside your home.
Stand still for a moment,
Take a deep breath in and let it out slowly.
As you begin to walk,
Move at a pace that feels comfortable to you and try to keep your attention on your movement and surroundings.
As you start walking,
Bring your attention to your body.
Feel your feet connecting with the ground.
Notice the shift in weight as you lift one foot and then the other.
Be aware of the rhythm of your steps.
If your mind starts to wander,
Gently bring your focus back to the sensation of walking.
Begin to synchronize your breath with your steps.
You might inhale for a few steps and exhale for a few steps.
Find a pattern that feels natural and calming for you.
Notice how the breath flows in and out,
Supporting your movement.
Now shift your attention to different parts of your body as you walk.
Start with your legs.
Feel the muscles contracting and relaxing with each step.
Move your awareness to your hips,
Noticing the gentle sway.
Feel your spine lengthening with each step,
Your shoulders relaxed and your arms swinging naturally.
Be present with each sensation.
Now expand your awareness to your surroundings.
Notice the sounds around you.
It could be the rustling of the leaves,
The chirping of the birds or distant traffic.
Take in the sights around you without labelling them.
Just observe.
Feel the air on your skin,
The temperature and any sense in the air.
Let your senses ground you in the present moment.
Continue to walk mindfully,
Bringing your attention back to your breath and body whenever your mind starts to wander.
Continue to walk mindfully,
Bringing your attention back to your breath and body whenever your mind starts to wander.
If any thoughts or emotions arise,
Acknowledge them without judgment and then gently bring your focus back to the act of walking.
Enjoy the simplicity and peace of each step.
As you near the end of this meditation take a moment to feel gratitude for this time you've given yourself.
Appreciate the ability to move,
To breathe and to be present.
Reflect on how you feel right now.
Noticing any sense of calm or clarity.
Gradually bring your walking meditation to a close.
Slow down your pace and come to a stop.
Stand still for a moment.
Wiggle your fingers and toes and gently roll your shoulders.
When you're ready,
Resume your regular pace and take a few deep breaths in and out.
Thank you for joining me in this walking meditation.
