Hello and welcome to the Busy Parents Mindful Walking Meditation.
I'm your guide Susan Zivcek.
This meditation can be used on its own or in conjunction with my book The Busy Parents Guide to Mindfulness.
Simple exercises to help you parent with wisdom and joy.
So let's get started with our mindful walking meditation.
Find somewhere where you can take a few steps.
You might like to use a park or your favorite walking track but it's perfectly fine to just choose a small space inside your house where you can take a few steps back and forth.
You might like to take your shoes off if you have a soft mat or a soft surface to stand on and set an intention to spend this time reconnecting with your body with mindful walking.
Now taking a nice deep breath in and on the out breath letting go and another nice breath in and letting go and one last breath in hold and let that go.
Now bringing your attention inward and feeling your feet against the floor.
Feeling the floor,
Your toes,
Your feet,
Firm sense of the floor and feel yourself standing.
Notice any sensations in your hips,
Your shoulders,
Your neck.
No need to change anything.
Simply standing and noticing how it feels to stand and taking one small step and noticing how that feels in your foot.
The feeling of your heel then your toe.
Becoming curious about your step.
Another step slowly and gently with curiosity.
Noticing how it feels in your foot to step,
To walk and move your attention now to your ankles and notice how it feels in your ankles as you move step by step.
The natural sensations allowing your mind to rest curiously and to your legs now noticing how that feels.
Any sensations,
The feeling of the movement,
The feeling of ease,
Any sensation that's there.
Just noticing as you step and step slowly,
Mindfully aware of each step and moving to your hips aware of how they feel as you step and your back how does it feel what sensations are here.
Gentle curious attention and noticing your tummy as you walk,
Your chest,
Your shoulders,
What sensations are in your arms as you walk and your hands gently walking step by step by step and noticing what is here and moving to your neck,
Your face,
Your scalp and your whole body now feeling your whole body gently step by step curious about what you're feeling in each step in your body,
Your feet on the ground step by step bring your attention to your entire body and the rhythm of the breath as you step walking with the natural rhythm of the breath feeling your body perhaps you sense a smile feeling your body with a curious and compassionate awareness and now come to a stop and stand feet against the ground and feel how it feels to stand in your breath as you stand in your body as you stand feeling grounded in your body and notice how this feels and bring this feeling into the rest of your day Thank you for meditating with me
