Hey there . So it's well known that stillness is an important part of meditation , but there's another aspect that is just as important , which is movement . So today I'm going to offer you a guided walking meditation for daily life . This is a great one to do when you need to take a break or boost your energy . It's just about 12 minutes long and it's a walking meditation . So , before you begin your meditation , find a quiet space to walk . It could be outdoors or in a hallway , or even a large room , just walking back and forth , even if it just means standing up from your desk or your piano , piano or wherever you've been still , so that you can get your blood flowing .
Speaker 1Walking meditation gives us the chance to gather our awareness , which so often becomes distracted or even stuck when the mind is left to its own devices or defaults . So , whether moving between floors of a building or on a city street or a park or in the woods , accept this as an opportunity to guide yourself out of the distractions or the autopilot that you might be living in throughout so much of your day , that you might be living in throughout so much of your day Paying attention . In this way , we stay safe by remaining fully aware of whatever is around us On any walk or hike or run or other physical activity , without effort . We may mentally check out or we can practice awareness instead . So that's what we're going to do today . So , as you begin , you're going to walk at a natural pace . Place your hands wherever they feel comfortable On your belly , behind your back or by your side , if you find it useful . You can count steps up to ten and then start back at one again . If you're in a small space , as you reach ten , pause and then , with intention , choose a moment to turn around With each step , pay attention to the lifting and falling of your foot . Notice movement in your legs and the rest of your body . Draw your awareness around any shifting of your body from side to side . Just walking , walking . Feel your foot lifting and falling and connecting to the surface that you're walking on , maybe paying special attention to your toes or your heels or the arches , whatever speaks to you in this moment , just keeping your attention on the sensation of walking , simply walking . Your mind will wander . So , without frustration , guide it back . Just guide it back again , gently , as many times as you need , and particularly outdoors .
Speaker 1Maintain a larger sense of the environment around you , taking it all in , staying safe and aware , relaxed and open . Now , for a few moments , expand your attention to sounds , whether you're indoors or in the woods , in a city or in the country . Pay attention to sounds without labeling or naming or getting caught up in whether you find them pleasant or unpleasant . No judgment here , just noticing , noticing the sounds as nothing more or less than a sound as you keep walking . Shift your awareness now to your sense of smell and again , simply notice . Don't push or force yourself to feel anything at all . Just hone in on your sense of smell and whatever it is that you discover through this sense , fully aware and walking , open , moving , drawing awareness , making no judgments , just experiencing what is when you're ready .
Speaker 1Draw your awareness around your sense of sight . Notice colors and objects and anything else around you that you can see , patiently coming back each time , each time that something grabs your attention , or even if something needs addressing , like avoiding an obstacle . Just stay natural , not overly rigid , not daydreaming and drifting , but with sustained awareness . And no need to make sense out of anything you see , simply opening up the ability of vision , of sight , fully aware and walking . Notice your energy swirling a little more . Don't judge it , just notice it .
Speaker 1Keep this open awareness of everything around you , wherever you might be right now . Absolutely nothing to do . There's nothing to do . There's nothing to fix , nothing to change , just fully aware and walking .
Speaker 1Feel yourself walking , see yourself walking . See yourself walking , notice a sense of connection without attachment , Just connection by simply being there and moving . Attachment , just connection by simply being there and moving . Don't let anything draw your attention more than the other . Just notice . And come back to the sensation of walking , the physical sensations of walking . Notice your feet touching the ground , notice the movements in your body with each step . Notice your heart and your breath start to breathe more consciously , feeling open and more relaxed , consciously Feeling open and more relaxed . Again , just drawing awareness around how you're feeling , around what might have shifted . And again , once you've drawn awareness around it , just let it go , just accept it as what is .
It's been about ten and a half minutes now , so feel free to change your direction if you like . Or , better yet , when you're ready to end your walking meditation , stand still for a moment , wherever you might be , pausing , choosing the moment to end the practice , with no caveats . And so , when you're ready to end your walking meditation , stand still for a moment , consciously , choose this moment to end your practice and , as you finish , consider how you might bring this kind of awareness into the rest of your day . Into the rest of your day , you can do this meditation whenever you want , whenever you'd like . A little boost , a little spaciousness , a little clear-headedness . That's what this is , my gift to you . It's been about twelve and a half minutes , namaste , my friends .