A Walking Meditation Script

The following is a guided walking meditation. Before you begin, make sure that you have time for this walk. Put on your walking shoes and make sure you grab everything you need.

We will now begin.

If you are not standing, please do so now. Be aware of the way your feet touch the ground. Your feet, whether directly or indirectly, are touching the earth. Feel the way your feet help you keep your balance. Feel the gravity pull you closer to the earth. Embrace the gravity by letting your shoulders relax and allow all the tension in your body to loosen. Feel the energy around enter your body as you take a deep breathe in. Count to four and then breathe out, letting all of your worries go with the air that exits your body.

Begin to walk. Walk at a comfortable pace to match your relaxed muscles. Clear your mind of any disturbing thoughts. Without changing the manner in which you are walking, be aware of each step you take and how it touches the ground. Don't take harsh steps.

Allow yourself to bring your attention to your the soles of your feet. Be aware of the patterns as each foot hits the ground while the other lifts. Be aware of the way your sole hits the ground and then rolls forward so the ball of your foot ends on the ground.

Feel the fabric of your socks and the feeling of your shoes. Relax your feet as much as possible. Now, shift your focus to your ankles. Notice the way your ankle's joints feel.

Now, move up to the lower half of your legs. Notice the temperature of the air and the way it feels against your skin. Notice your clothing and the way it rests against your skin if you have any on the lower half of your leg. Focus on your calf muscles. Focus on your shins. Focus on the way that your legs move when you walk.

Focus on your knees. Focus on the way they bend. Be aware of the way they bend when you take a step. Be aware of the way it bends with you lift your foot as you take another step.

Move your awareness to your thighs. Feel the way your clothes rest against your skin. Be aware of the air and temperature around you. Now, notice the muscles in your thighs with each step. Think about the front of your thighs. Think about the back of your thighs.

With your new awareness of your legs, you can walk at a faster pace if desired. Focus on your arms and the way they swing when you walk. Be aware of their pattern and how they correspond to each step you take. Focus on how your torso seems to stay in place as you walk, making it a reminder that you are centered with the earth.

Focus on the sounds you here. Do not think about how they make you feel as they are merely background noise. Look around. How many trees are around you? Do their leaves and branches sway in the wind? What color is the ground? What does it feel like? Are there any people around you? What are they doing? Focus on your surroundings judgement free. Keep your rhythm, or alter it to be the way you desire.

As you near your end goal, remember to slow your pace and remain relaxed. Focus on the soles of your feet once again. Focus on the way your pace slows as you near your final destination.

Once you are ready to stop, focus on the way your feet and gravity keep you balanced once again. Take a deep breath and reflect on the things that bring you joy in life. Think about how relaxed you felt during your walk. You are now ready to proceed with your day with the intention to keep mindfulness with you as you make decisions and move throughout the day.