Guided Meditations/Walking Meditation

This resource provides instructions for a guided walking meditation:

Begin by finding a quiet and peaceful place to walk. This could be indoors or outdoors, whichever feels most comfortable for you. Take a moment to stand still and ground yourself, noticing your surroundings and the sensation of your feet on the ground.

Now, begin to walk slowly and mindfully. Take small, deliberate steps and pay attention to the sensation of your feet as they make contact with the ground.

As you walk, bring your attention to the sensations in your body. Notice the movement of your legs, the shifting of your weight, and the sensation of the air as it moves around you.

Pay attention to the present moment, and allow any thoughts or worries to drift away. Focus on the sensation of walking and the present environment.

If your mind starts to wander, gently bring it back to your walking. Each time you notice your mind has wandered, simply acknowledge it and then gently guide your attention back to your walking.

As you walk, take in your surroundings. Observe the colors, textures, and shapes around you. Take in the smells, sounds, and sensations of the environment.

Allow yourself to simply be in the present moment. Embrace the sensations and experiences of walking without any judgment or expectations.

When you're ready to finish, come to a stop and stand still for a moment. Take a deep breath and notice how you feel. Allow any thoughts or sensations to come and go without judgment.

Then, slowly resume your regular walking pace and continue on with your day.