Mindful Walking Meditation - With Music

This is a mindful walking meditation.

Find a quiet and peaceful place to walk.

It could be outdoors in nature or indoors in a quiet and empty space.

Stand still for a few moments.

Take a few deep breaths.

Notice the air flowing in and out of your lungs.

Bring your attention to your body and your surroundings.

Notice how your feet feel on the ground,

The temperature of the air,

And any sounds or smells around you.

Begin walking slowly and mindfully,

Paying attention to each step.

You can place your hands in a comfortable position,

Such as clasping them behind your back or holding them at your sides.

As you take each step,

Bring your attention to the sensation of your foot touching the ground.

Notice the pressure,

The texture of the ground,

And any other sensations you feel.

If your mind begins to wander,

Gently bring your attention back to your footsteps.

You can also bring your attention to your breath and notice how it synchronises with your steps.

As you continue walking,

Bring your attention to your body.

Notice any tension or discomfort you may be feeling and try to release it as you walk.

Notice the movement in your legs,

Once again noticing how your feet are connecting as you walk.

Notice the movement in your arms and hands.

Bring your attention to your surroundings and notice any sights,

Sounds,

Or smells that you encounter.

Try to observe them without judgement and simply be present with them.

If you encounter any obstacles,

Such as uneven ground,

Bring your attention to how your body adjusts to navigate around them.

If you change the surface that you're walking on,

For example from concrete to grass,

Notice the difference in how your feet connect to those different surfaces.

As you near the end of this walking meditation,

Slow down and bring your attention back to your breath and your body.

Take a few deep breaths and allow yourself to fully arrive back in this present moment.

Take a moment to express gratitude for this experience and the ability to walk and be present in this moment.

Be gentle with yourself.