In today's world,
We often hurry from one task to the next,
Sometimes barely taking note of our surroundings.
Meditation is a fantastic way to train our brains to stay in the present moment,
Which has numerous physical and mental health benefits,
Including lowering stress and anxiety and increasing happiness and gratitude.
Like a seated meditation,
Walking meditations invite us to slow down and to enlist all of our senses to fully appreciate the moment at hand.
Unlike seated meditations,
However,
We won't be closing our eyes or practicing physical stillness.
In fact,
As an obvious precaution,
I urge you to keep your eyes open and to stay aware of your surroundings at all times as you listen to this track.
If you have earbuds,
I suggest using only one to allow the environmental sounds in through the opposite ear.
Walking meditations are valuable for everyone,
But are especially helpful for those who find it difficult to sit still on a mat or cushion and can be a great first step in establishing a mindfulness practice.
So if you haven't already,
I invite you to lace up your walking shoes and head outdoors if you can.
And if not,
You can do this meditation anywhere,
On a treadmill or even around your home or in the room you are in.
If you're really lucky and can safely walk barefoot,
Allowing your feet to connect with the earth,
I encourage you to take advantage of that.
And when you're ready,
Begin by standing still and taking one or two deep,
Slow breaths to anchor you into the present moment.
Then begin walking at your own pace.
Many walking meditations invite us to walk at an exaggeratedly slow pace so that we can fully sense into the sensations that walking creates in our bodies.
And so I offer that to you as an option.
But if a snail's pace doesn't feel right for you,
Feel free to walk at your own speed and to simply take note of what you experience.
Notice what it feels like when the bottom of your foot hits the ground.
Notice how your foot strikes the earth.
Is it heel first or do you lead with the forefoot?
Or maybe you strike the ground with the midfoot.
If you are barefoot,
What do you notice about the texture of the ground beneath you?
Is it rough like gravel or stone or soft like grass or tropical sand?
If you're wearing shoes,
What can you tell about the texture of the surface beneath you through the material of your shoes?
What sensations do you notice in your feet as you step?
Do you feel pressure or tingling or temperature changes?
What sensations do you notice in your lower body?
Can you feel the impact of the ground traveling up your legs?
How do your hips feel as they move to accommodate you?
And what about your core,
Your back,
And your belly?
What do you notice about the muscles and sensations there?
And how about your arms?
Do they sway naturally with your stride?
Are the hands loose or clenched?
What sensations do you notice in your fingertips?
And then bring your attention to your shoulders,
Neck,
And face.
What do you notice about your posture?
What do you notice about your expression?
Is there any tension or notable sensations here?
Is your brow soft or furrowed?
Your jaw clenched or relaxed?
Now sensing the body as a whole,
How does the movement of walking trickle through your whole body?
And now notice your skin.
What is the temperature of the air around you and how does that feel on your skin?
Maybe you feel the chill of winter or maybe it's the warmth of the golden summer sun or maybe there's moisture or dampness in the air.
Is the air still or is it moving?
And how does that feel?
Does it ruffle your hair or clothes or is the air thick and heavy against you?
Do you notice any smells familiar or new?
Maybe spring flowers coming into bloom or rain that's coming or city smells like restaurants or traffic.
Try not to assign any judgments to what you perceive.
One smell isn't better than another.
They all just exist.
Not good,
Not bad.
And what about sounds?
What do you hear?
Birds chirping?
Children playing?
Crickets or cars?
Again,
Not good or bad.
Just noticing and acknowledging.
And what do you see?
Are you out in nature?
Maybe noticing plants or a body of water?
Or are you walking through a city or a town noticing the architecture or the homes you pass by?
How many fine details of what's around you can you make out?
Do the leaves tremble in the breeze?
Does the sunlight reflect in fragments around you?
Or maybe the moon is hanging high in the sky?
What colors stand out to you?
The guidance of this meditation is coming to an end,
But I encourage you to maintain the heightened sense of awareness for the remainder of your walk.
Notice how being attuned to the present and to the details of what you sense impacts how you feel about your body and your environment.
You may find a greater appreciation for how well your body coordinates itself to make walking possible,
Or you may marvel at the intricacies of nature,
Or be surprised at things you walked past many times before without noticing.
And if you don't feel any of those things,
That's okay.
Just notice that too.
Each step we take on this journey of life,
Whether literal or figurative,
Is an invitation to notice,
To fully immerse ourselves in this experience of being alive.
From my heart to yours,
Thank you for sharing these steps with me.
