Walking meditation
A simple guide to get you started.
~ An invitation to not multitask. ~
Start by taking a big breath. 🎈 Imagine your body is like a balloon filling up with air, and as you release allow your body to release and relax through the shoulders and the jaw.
Notice your posture, how are you holding your body? 🧍🏽🧍🏽♀️🧍🏽♂️
Are you slouched? 🚶🏽♀️🚶🏽♂️🚶🏽
Can you encourage some length in your spine through the crown of your head - without sticking your chest out and your shoulders creeping up towards your ears?
Notice your posture, inhale the shoulders up towards the ears and exhale them to release them back and down. Notice what it feels like to deliberately release some tension from the shoulders.
Take a moment to give yourself a little smile 😊 - then begin to walk.
Walk at a pace that feels natural to you.
Bringing your attention to your feet 👣
Notice what it feels like each time a foot comes into contact with the ground, maybe you notice the ground underneath your feet, is it steady and even like a tarmac road, or does it have some texture like a gravel path - maybe it’s uneven or gives way to the weight of your body through your if you're walking on grass 🌱
Notice all the sensations in you can feel through the soles of your feet. Allow yourself to be in the present moment and experience the simplicity of bringing your attention to the feet and their contact with the ground.
This might be your whole walking meditation practice - simply noticing your feet against the ground.
You could bring attention to the movement of your legs as you lift the leg and place the foot on the ground.
You could bring your attention to the whole body as it moves through the physical space. Notice the sensations, movements and your posture. Bringing your attention to the physical things can help your mind be in the present moment.
When you’re ready to finish the walking meditation practice, end the same way you started.
Take a big breath 🎈
Take a moment to notice how you’re feeling and give yourself a little smile. 😊