Welcome to this indoor walking meditation.
If you are looking for something that will take you outside,
You can go ahead and check out my outdoor walking meditation.
But this one is for a place where you can be barefoot,
Be inside,
Or even outside on the grass.
We will not be walking far.
We will simply be wandering in a mindful and meditative way,
As a way to connect more to the body and cultivate a deeper sense of peace within ourselves.
So whenever you're ready,
You can stand up and just find a place to begin.
As we begin,
We'll stand on both feet,
Taking a breath in,
And starting to sway a bit side to side,
Back and forth,
Feeling the way that your weight distributes on the bottoms of the feet.
And for this walking meditation,
We are going to allow our full awareness to be on the bottoms of the feet.
You can let your hands simply hang by your sides,
Or you can simply grab them behind your back to keep them out of your way.
And when you're ready,
Take that first step forward with your dominant foot and feel the way that your foot lands on the ground in front of you,
Heel all the way to the ball of the foot to the toes,
Slowly lifting up the other foot and feeling that heel,
Ball,
Toe movement.
And we are just taking the slowest,
Most mindful,
Wandering steps,
Allowing our awareness to rest on the sensation of the bottoms of the feet,
Feeling the textures,
The coolness or the warmth of your floor,
Or even the way that the textures underneath the feet change as you wander around your space.
Breathing in,
Keeping your eyes on your toes and letting the bottoms of the feet take up your full attention now.
And noticing the subtle way that your energy shifts from hip to hip,
That subtle moment that the balance switches from right to left side,
The way that the knee bends forward,
The way that the ankles curve back and forth,
Remembering to breathe,
Keeping your eyes on the toes,
And maybe even allowing yourself to slow down even more.
Letting all of our awareness come into this experience of walking.
You might even notice that when you are so focused on this experience of walking that you start to lose your balance a little bit.
You start to feel your weight transferring from side to side,
And that the slower you go,
The harder it is to stay balanced.
Keep breathing.
And allow yourself to be creative on this process.
You can pause at any time to roll back and forwards on the feet,
Maybe reversing your steps,
Maybe pivoting on the heel or toe,
And simply allowing your body to take these slow steps in a way that feels soothing,
Calming,
Releasing in your shoulders,
Relaxing in your jaw,
And letting your eyes continue to focus on your toes.
And as you slow down even more,
Can you allow more of your body to be a part of this dance?
Allow your knees to explore more.
Allow your hips to move more.
And maybe even allow your spine and your shoulders and your arms to take more part of this walking meditation.
We are not thinking about anything but the sensation on the bottoms of the feet and the way that they carry the body forward in space.
Remembering to breathe and slowing down at any moment.
You may even feel like you are just walking back and forth from the same path in your space,
And that's okay too.
Allow this simple practice of wandering with no point,
No outcome,
Nowhere to go.
Just moving slowly through time with mindfulness,
And awareness.
Perhaps you can hear the subtle sounds of your feet touching the ground.
You might even be feeling so much sensation on the bottoms of the feet in a way that you've never noticed before.
Allow yourself to explore all of the edges of this sensation on the feet and continue wandering.
You don't have to stay on the same path,
And you don't have to keep walking forward either.
You can wander in small circles.
You can stop to lean back and forth on both sides of the feet,
Walking backwards and leaning forwards again.
Allow yourself to explore this moving meditation.
We are keeping all awareness on the bottoms of the feet,
Even sending love and appreciation down to the bottoms of the feet now that you are so aware of how much they carry,
The way that your weight distributes through your foot,
The way that the ankles bend,
Feeling the way the knees carry you forward,
And the hips gently swaying side to side.
Even the most subtle way that your spine undulates to keep you moving forward with those feet and those hips,
With those knees,
Those ankles,
And those feet.
Keeping your eyes on your toes.
Without changing the pace of your movement in any way,
I'd like you to look around your space and choose a place to sit down.
This could be anywhere on the floor.
This could be a chair,
The edge of a bed,
A meditation cushion,
A stool.
Wherever you feel called to,
Start to slowly make your way towards that space,
Keeping this slow and mindful pace as you move there.
Keep breathing.
And as you arrive,
Go ahead and sit down in whatever way sitting down feels most comfortable to you.
Returning to a meditative seat,
Closing your eyes and taking a breath in,
And feeling the way your energy shifts as you come into stillness,
Allowing your body to slow down into this moment and land.
Ah,
Let's take a big breath in together now.
Exhaling to open your eyes,
Looking around your space,
Stretching your body,
And coming on back to complete this meditation.
I hope you have enjoyed it.
Thank you for spending this time with me.
