Welcome to walking meditation.
Walking mindfully is a wonderful gift that you can give yourself.
In walking meditation,
You walk just for the sake of walking,
Just to be fully present in each moment without striving to get anywhere or do anything.
Begin by standing tall like a mountain,
Breathing mindfully in and out three times,
Establishing yourself 100% in the present moment,
Letting go of worries about the future,
Regrets about the past,
Or judgments about the present,
And just being right here and right now as best you can.
We'll hear one sound of the bell to begin this walking meditation.
Breathing in mindfully,
Taking one step.
Breathing out mindfully,
Taking the next step.
Continuing to walk mindfully,
Taking one step as you breathe in and another step as you breathe out.
Noticing the sensations of your feet as they touch the ground.
Noticing what your body feels like as you move through space.
Noticing your surroundings.
Noticing your breath.
Noticing your surroundings.
Noticing your surroundings.
You can silently say to yourself a short verse to help you stay present as you walk.
You can say each phrase silently with each breath.
I have arrived.
I am home.
In the here,
In the now.
Arrived.
Home.
Here.
Now.
Noticing if your mind's wandering,
If you're thinking about other things,
Or if you're feeling stressed.
All of that's okay.
As best you can,
Simply noticing what's happening.
Breathing,
Smiling,
And arriving back in the present moment with the next step and the next breath.
Arrived.
Home.
Here.
Now.
If you'd like,
You can experiment with the rhythm of your walking meditation.
Perhaps taking two or three steps with each breath.
Simply noticing with curiosity and kindness whatever you experience in your body and in your mind as you walk.
As best you can,
Staying connected with your primary intention of being fully in the present moment with each step and each breath.
We'll hear one sound of the bell to end this walking meditation.
Stopping.
Standing.
Breathing mindfully.
