🌿 Walking Meditation: A Nine-Minute Reset for Body and Mind

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Experience a nine-minute walking meditation journey focused on presence, noticing, and gratitude. This mindful practice transforms ordinary walking into a conscious act of coming home to yourself while deepening your awareness of the world around you.

• Standing still to ground yourself before beginning the walk
• Setting an intention to make the walk an act of remembering rather than escaping
• Cultivating gratitude for your body's ability to move
• Noticing the mechanics and rhythm of your walking
• Opening your attention to surroundings with soft, gentle observation
• Identifying something you hadn't noticed before
• Practicing gratitude with each step
• Allowing emotions to walk beside you without judgment
• Returning to your space with renewed awareness
• Finding something new in familiar environments

Take this awareness with you as you step into the rest of your day. Namaste.

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Episode Transcript

Speaker 1 (00:01):
Hey there, I've created a walking meditation for
you, which is a journey intopresence, noticing and gratitude
.
So, when you're ready, let'sbegin by standing.
Simply stand where you are andnotice what stillness feels like

(00:22):
.
Feet planted firmly beneath you, let your arms rest comfortably
by your sides or gently folded.
Simply take a moment to arrive,feel the ground beneath your

(00:48):
feet, notice the support itoffers Steady, quiet, present.
Take a slow breath in throughyour nose and exhale through
your mouth, and exhale throughyour mouth.

(01:15):
Now, before we begin to move,let's go ahead and set an
intention.
Let this walk be an offering, aconscious act of stepping away,
not to escape but to remember,to come home to yourself.
Let this walk be an act ofgratitude, a way to honor your

(01:39):
body's ability to move, howeverit moves today.
To move however it moves today.
Walking is not something thatwe have to do, it's something we

(01:59):
get to do.
Let's begin, as you start, towalk slowly, let your pace feel
natural but mindful.
Left, right, left, right.
Feel your rhythm and the rhythmof your steps, whatever feels

(02:22):
right for you in this moment theshifting of your weight, the
lift and fall of your feet, heelball toe, heel ball toe.
Just breathe, feel your feet onthe ground, breathe.

(02:46):
Feel your feet on the groundNow, gently open your attention
to your surroundings.
Let your eyes move softly,without strain, gently scanning
and naming what you see,silently or out loud.
I see a green tree, I see acrack in the sidewalk.

(03:17):
I see sunlight dancing in thewindow.
Let yourself really see, feelwhat you see.
Not just label, but notice.
I want you now to noticesomething that you hadn't

(03:47):
noticed before.
What's something that youhadn't noticed before?
Allow something small andbeautiful to find you.
It might be a color or a soundor a shadow, a smell.
Let that noticing be yourcompanion as you walk.

(04:13):
With each breath, return to thisrhythm I see, I feel, I, I hear
, I notice.
So, simply filling in I see, Ifeel, I hear and I notice.

(04:44):
And if your mind wanders,gently guide it back, no
judgment.
And if your mind wanders,gently guide it back, no
judgment.
Simply return to the step, tothe breath and to the beautiful

(05:07):
motion that you are creating inthis moment.
Take a deep breath in and bringin gratitude With each step,
become Thank you for this breath, thank you for this body, thank

(05:34):
you for this moment.
And if emotions arise, and theywill just allow them to walk
beside you.
There's no need to fix orchange anything.
Simply move through it one stepat a time, take as long as you

(06:05):
want on this section and then,as you begin to slow your pace
on the return, take a finalmoment to reaffirm your
intention, talking not to escapeor get away, but to come closer

(06:31):
to me, to the beautiful worldaround me, to reconnect to
ground, to return to me.
Ah, let your final breath befull and soft, inhaling presence

(07:00):
and exhaling gratitude.
And as you begin to return toyour day, to wherever you were
before, pause for just a momentand create some space to notice

(07:22):
the space that you've re-entered.
Does this place feel differentnow?
Can you find something new inthis old, familiar place?
Maybe the light is shiningthrough the window in a way that

(07:43):
you've never noticed before.
Maybe the air feels softer.
Maybe it's you who feels new,because you have shifted.
My friend, you are differentthan when we began this walking

(08:06):
meditation and by noticingsomething new, especially in an
old, familiar space, you expandyour capacity to experience more
and more fully, to allow lifeto surprise you, to be awake to

(08:30):
possibility wherever you are.
Let that awareness walk withyou as you step into the rest of
your day.
This has been just nine minutesGood for you.

(08:51):
Enjoy the rest of your day,namaste.