A Walking Gratitude Meditation

Often, meditations begin by telling us to close our eyes and drop in.

But not this one.

Instead, we open our eyes, we look around and we take a deep breath.

Take the deepest breath you've taken all day. Feel your lungs expand, your stomach rise, even your collarbones lift with that beautiful rush of fresh air. All the way to the top.

Then exhale, sigh out the breath through the mouth. All the way out. Feel your shoulders lower and your body relax.

Imagine all the worries and thoughts of the day falling from your shoulders and you become a little lighter. A little more carefree.

Begin to walk. This meditaiton can be done anywhere, simply step outside your house.

Take a few steps to simply be. Notice your breath, notice your footsteps. Arrive for your meditation practice and simply be.

As you walk, begin to notice the sensation in your feet. What do they feel like in your shoes? What does each step feel like? And sound like? Is the pavement uneven or the terrain rough or the grass slippy? Are your toes warm or cold? You don’t need to make any effort, just simply notice.

Notice each sensation in your feet.

Pause with the sensation as you walk. Stay with it. Your entire mind focusing in on the smallest of sensations.

Now notice your legs. Notice each step as the leg reaches forward then supports you. Feel the sensations along the backs of the legs and the front of the legs, the knees, the thighs. Feel and pay attention to every sensation.

How does it feel to be walking freely through nature? Is your stride wide or short? Do you feel strong and stable?

Notice what it feels like to be walking. What does it feel like in this very moment here?

Stay with it for a few moments longer.

Now, being your entire awareness to your hands. Notice any sensations there. Is the air cool on your skin or are you wearing gloves? Notice the gentle sway of your hands and arms as you walk, your whole body moving in synchronicity as you walk through nature.

Move your awareness along the arms. The outside of the arms, the elbows, the inside of the arms, the upper arms and then the shoulders.

Notice every sensation there, the sway and swing that comes with each step. Fresh air on skin or the feeling of fabric brushing gently against your arms.

Stay with the sensation for a few more steps.

Your stomach and chest. Notice the breath moving there. The breath becoming more powerful and fuller with the vibrancy of fresh air. Notice the rise of the inhale, the fall of the exhale. Notice how the breath moves through the body and how those great lungfuls of fresh air send energy rushing through your entire body.

Next notice the jaw. Notice if the teeth are clenched and let them release, maybe give the jaw a wiggle. Notice the nose, the eyes, the forehead. Perhaps you've been frowning, let go of the frown.

Keep walking in awareness. Noticing how each part of your body moves with the next. Everything working together.

Come back to the breath. Notice the breath as it moves all the way into the body and all the way out.

Now, fully present with the breath and with the body, notice how you feel.

Notice what it feels like to be out in nature.

Notice what it feels like to be able to walk freely, using your body.

Notice what it feels like to be grateful for this walk, right here.

And let that feeling of gratitude spread. As well as the walk itself, be grateful for mother earth and all her beauty, be grateful for the leaves and trees, the earth beneath your feet, the people that you pass.

Let the gratitude build. Let warmth wrap around you.

Truly notice what gratitude feels like.

Perhaps even look up at the sky and let your heart be lifted with an appreciation of the beauty above and all around.

Now, allow your mind to drift beyond the walk. Let your mind drift to all the things you have to be grateful for.

Small things, big things.

People, places.

Memories, things.

Allow the images to drift through your mind as though watching a film reel of your own life.

As you walk you can see all of the things you’re thankful for. And better still, you can feel thankfulness washing over you.

Just as we breathe and notice the breath, pay attention to gratitude. Pay attention to what it feels like to be grateful. Feel gratitude washin over your body, warming you from the inside.

Perhaps your heart lifts. Perhaps you feel more at ease in your body, more comfortable there because you feel relaxed knowing all of the things and people that you have to be grateful.

Allow this joy to grow.

And know that each time you feel grateful, you are sending love to that thing or person.

In your mind or even aloud say thank you. Thank you to the world for the beauty you are experiencing, for the freedom to roam, for the joy and simplicity of going for a walk.

After a few moments pause here, take a deep breath.

All the way in.

All the way out.

Then allow the breath just to be and simply notice it. Watch the breath for three rounds and then finish your walk, noticing if you feel any different in body or mind for this moment of full and complete gratitude.