Thank you for joining me today for this walking meditation.
To begin,
Find a place where you can walk quietly and uninterrupted that might be in your home or your office or maybe outside on a walking path.
All you need is 10 or 15 feet.
Before you start walking,
Let's take a moment to stand and notice yourself standing.
Feel your feet on the ground.
Notice where your body is in space and invite your spine to lengthen and your shoulders to soften.
Stand in a way that feels upright,
Relaxed,
And present.
Now begin to bring your attention to your breath.
Take a slow deep breath in and a long slow breath out.
Notice where you are.
Become aware of any sensations that you might be experiencing.
And allow yourself to notice what's in front of you.
Is there a color or a shape?
Just being aware.
What are the sounds that you hear?
How does the air feel against your skin?
Is it warm or cool?
Is there a breeze or does the air feel still?
What sensations do you notice in your body?
And now slowly and consciously begin walking.
If a faster pace feels right for you,
You can choose to walk faster.
And notice the physical sensation of lifting your foot and then feeling the sensation of the foot making contact with the ground.
Continue in this way for a few minutes,
Focusing on the experience of your foot lifting and making contact with the ground.
If you find it helpful,
You can say to yourself,
Contact,
Contact,
Contact.
Become aware of what it feels like for the body to move in this way.
Be curious about the range of sensations that you're experiencing.
Now become aware of everything that you're experiencing in your environment.
The sights,
The sounds,
Any smells or sensation.
Any smells or sensation.
Just become fully aware and present.
Continue to walk in this way as long as you'd like.
You can always pause the recording if you'd like.
Maybe try alternating your focus from the contact of your feet on the ground to being aware of your whole body,
To being aware of the environment.
Or you might simply pause to appreciate something in your path.
Or you might simply pause to appreciate something in your path.
When you're ready to finish,
Come back to standing still or sitting if that works better for you.
And now finish with a full deep breath in and a long slow breath out.
And remember that at any time if you need to return to this meditation,
It's here for you.
And just bringing your attention to the sensations of your feet as they make contact with the ground and use that to bring your mind and body back together.
